All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. The scanning, uploading, and distribution of this book via the internet or via any other means without the permission of the publisher is illegal and punishable by law.

请仅购买本书的授权电子版。请勿参与或鼓励对受版权保护内容的电子盗版。

Please purchase only authorized electronic editions of this book. Don’t participate in or encourage electronic piracy of copyrighted materials.

本书是一本通用的教育性健康相关信息产品，面向 18 岁及以上的健康成年人。

This book is a general educational health-related information product and is intended for healthy adults age 18 and over.

本书仅供参考和教育之用，不构成医疗建议。如果您开始任何运动、营养或营养补充计划，或有任何健康问题，请咨询医疗或健康专业人士。

This book is solely for information and educational purposes and does not constitute medical advice. Please consult a medical or health professional before you begin any exercise, nutrition, or supplementation program or if you have questions about your health.

对于健康状况不佳或已有身体或精神健康状况的人来说，参加本书中提到的活动或使用本书中提到的产品可能会有风险。

There may be risks associated with participating in activities or using products mentioned in this book for people in poor health or with preexisting physical or mental health conditions.

由于存在这些风险，如果您健康状况不佳或已有精神或身体健康问题，则不应使用本产品或参与本书所述的活动。如果您选择参与这些活动，则表示您知情且自愿，并承担与这些活动相关的所有风险。

Because these risks exist, you should not use the products or participate in the activities described in this book if you are in poor health or if you have a preexisting mental or physical health condition. If you choose to participate in these activities, you do so knowingly and voluntarily of your own free will and accord, assuming all risks associated with these activities.

本书中提到的具体结果应被视为非同寻常的结果，并不存在“典型”的结果。由于个体差异，结果也会有所不同。

Specific results mentioned in this book should be considered extraordinary, and there are no “typical” results. Because individuals differ, results will differ.

封面由 Damonza 设计（www.damonza.com）

Cover designed by Damonza (www.damonza.com)

书籍设计者：Victoria Wolf（wolfdesignandmarketing.com）

Book designed by Victoria Wolf (wolfdesignandmarketing.com)

由 Armi Legge 和 Mary Adams-Legge 编辑

Edited by Armi Legge and Mary Adams-Legge

由 Oculus Publishers 出版 ( www.oculuspublishers.com )

Published by Oculus Publishers (www.oculuspublishers.com)

免费奖励材料（锻炼、膳食计划等！）

Free Bonus Material (Workouts, Meal Plans, and More!)

朋友们，为了眼前的满足而放弃长期目标就是拖延。

Giving up on our long-term goals for immediate gratification, my friends, is procrastination.

—丹·艾瑞利

—DAN ARIELY

T感谢您阅读《更胖更瘦更强壮》。希望这本书能给您带来深刻的见解、启迪和实用性，并帮助您打造梦寐以求的健康健美体魄。

Thank you for reading Bigger Leaner Stronger. I hope you find this book insightful, inspiring, and practical, and I hope it helps you build the fit, strong, and healthy body you really desire.

我想确保您能从本书中获得尽可能多的价值，因此我整理了一些额外的免费资源来帮助您，包括：

I want to make sure that you get as much value from this book as possible, so I’ve put together a number of additional free resources to help you, including:

可保存、可共享、可打印的参考指南，包含本书的所有关键要点、清单和行动项目。
A savable, shareable, printable reference guide with all of this book’s key takeaways, checklists, and action items.
链接到所有“更大更精益更强”练习的演示视频。
Links to form demonstration videos for all Bigger Leaner Stronger exercises.
一整年的“更胖更瘦更强壮”训练计划，精心整理，并以多种格式提供，包括 PDF、Excel 和 Google 表格。如果您更喜欢电子版或纸质版的训练计划，请查看《男士第一年挑战》（www.biggerleanerstronger.com/challenge）。
An entire year’s worth of Bigger Leaner Stronger workouts neatly laid out and provided in several formats, including PDF, Excel, and Google Sheets. If you’d prefer the workouts in a digital or hard-copy book, check out The Year One Challenge for Men (www.biggerleanerstronger.com/challenge).
二十个“更大更瘦更强”的膳食计划，让减肥和增肌变得尽可能简单。
Twenty Bigger Leaner Stronger meal plans that make losing fat and gaining lean muscle as simple as possible.
我最喜欢的工具是用于在健身房内外激发和保持动力并保持正轨。
My favorite tools for getting and staying motivated and on track inside and outside of the gym.
我一直以来最喜欢的健身书籍。
My all-time favorite fitness books.
还有更多。
And more.

要立即获得所有这些免费奖金（以及一些额外的惊喜礼物），请立即访问此处：

To get instant access to all of those free bonuses (plus a few additional surprise gifts), go here now:

www.biggerleanerstronger.com/bonus

还要记住，如果您有任何疑问或遇到任何困难，您可以发送电子邮件至mikem@legionsupplements.com，我会尽力帮助您！

Remember too that if you have any questions or run into any difficulties, you can shoot me an email at mikem@legionsupplements.com, and I’ll do my best to help!

感谢所有支持我和我的工作并使第四版得以出版的人们。

To all the people who have supported me and my work and made this fourth edition possible.

这是给您的。

This is for you.

说实话，我希望你读完之后会说这是迄今为止最好的男性健身书籍。至少，这绝对是我目前能写的最好的男性健身书籍。

And to be honest, I hope that after reading it, you’ll say it’s the best fitness book for men ever written. If nothing else, it’s the absolute best fitness book for men I’m currently capable of writing.

内容

迈克尔·马修斯的其他作品

Also by Michael Matthews

免费奖励材料（锻炼、膳食计划等！）

Free Bonus Material (Workouts, Meal Plans, and More!)

前言

Foreword

这对您有什么好处？

What’s In This For You?

Who Is Mike Matthews and Why Should I Care?

如何使用本书

How to Use This Book

赢得健身的“内心游戏”

Winning at the “Inner Game” of Getting Fit

您找到自己真正的健身理由了吗？

Have You Found Your Real Fitness Whys?

提升意志力的艺术与科学

The Art and Science of Upgrading Your Willpower

轻松养成好习惯、打破坏习惯

The Easy Way to Build Good Habits and Break Bad Ones

你最需要的饮食建议

The Last Diet Advice You’ll Ever Need

十大最糟糕的饮食误区和错误

The 10 Absolute Worst Diet Myths and Mistakes

欢迎来到奇妙的灵活节食世界

Welcome to the Wonderful World of Flexible Dieting

计算卡路里和宏量营养素的最简单方法

The Easiest Way to Calculate Your Calories and Macros

更大更精简更强的膳食计划

The Bigger Leaner Stronger Meal Plan

你最需要的最后锻炼建议

The Last Exercise Advice You’ll Ever Need

十大最糟糕的锻炼误区和错误

The 10 Absolute Worst Exercise Myths and Mistakes

男性终极力量训练计划

The Ultimate Strength Training Plan for Men

打造最佳身材的最佳运动

The Best Exercises for Building Your Best Body Ever

更大更精瘦更强壮的锻炼计划

The Bigger Leaner Stronger Workout Program

追踪进度的正确方法和错误方法

The Right and Wrong Ways to Track Your Progress

更大、更精简、更强的快速入门指南

The Bigger Leaner Stronger Quickstart Guide

您所需的最后补充建议

The Last Supplement Advice You’ll Ever Need

智能补充剂购买指南

The Smart Supplement Buyer’s Guide

开始

The Beginning

常见问题

Frequently Asked Questions

从这里开始，你的身体将发生改变

From Here, Your Body Will Change

你能帮我一个忙吗？

Would You Do Me a Favor?

免费奖励材料（锻炼、膳食计划等！）

Free Bonus Material (Workouts, Meal Plans, and More!)

您想要一对一辅导吗？

Do You Want One-on-One Coaching?

超越更大、更精简、更强

Going Beyond Bigger Leaner Stronger

附录

Appendix

有效饮食和锻炼的隐藏障碍

The Hidden Barrier to Effective Eating & Exercising

迈克尔·马修斯的其他作品

Also by Michael Matthews

参考

References

前言

Foreword

马克·瑞皮托

Mark Rippetoe

米我和艾克一起做播客已经有一段时间了，尽管他太瘦而且腹肌太多，但我们已经成为了好朋友。

Mike and I have been doing podcasts together for a while now, and we’ve gotten to be buddies despite the fact that he’s too skinny and has too many abs.

我一直告诉他，如果体重达到 275 磅，他会成为一名出色的举重运动员，但他却打高尔夫球，你知道那些人是怎样的。

I keep telling him he’d make a great lifter at 275 pounds, but he plays golf, and you know how those people can be.

尽管如此，在这个充斥着骗子、骗子、谎言和傻瓜的荒谬行业里，我非常尊重任何坚持说真话的人。我和迈克的共识远多于分歧，我们互相学习。

Nonetheless, I have a great deal of respect for anyone who insists on telling the truth in this ridiculous industry, the home of charlatans, frauds, liars, and fools all over the world. Mike and I agree about far more than we disagree, and we learn from each other.

更重要的是，迈克是一个独立自主的人——他为自己工作，为自己思考，为自己写作。而你才是受益者。他不卖无用的准药品，不卖愚蠢的设备，不做所谓的“突破性”编程，也不搞什么鬼。他不靠赞助商赚钱，也不属于任何人。

More importantly, Mike is his own guy—he works for himself, thinks for himself, and writes for himself. And you are the beneficiary. He sells no useless quasi-pharmaceuticals, no silly devices, no “breakthrough” programming, and no bullshit. He gets no money from sponsors, and he is owned by no one.

迈克也许会犯错（我也可能），但他不会骗你。他会告诉你真相，你应该听。

Mike may be mistaken (as may I), but he doesn’t lie to you. He tells you the truth, and you should listen.

如果你想通过力量训练来提升美感，Mike 就是你的不二之选。他深知力量的重要性。他知道肌肉决定了人体的形态和外观，肌肉在承受重负荷时会生长。他知道刻苦训练才是有效利用训练时间的唯一途径。他深谙营养学，可以向你——甚至我——解释清楚。

If you want to use strength training for aesthetics, Mike is your source. He understands the importance of getting strong. He knows that muscle determines the shape and appearance of the human body, and that muscles grow when they are stressed by heavy loads. He knows that hard work is the only effective use of your training time. He understands the science of nutrition, and he can explain it to you—and even to me.

我是一位资深的、务实的力量教练，但我也深知大多数人最关心的是自己的外表。所以，读读这本书，也读读我的书，你就能获得你需要的知识。剩下的就交给你了。

I’m an old hardheaded strength coach, but I have enough sense to know that most people are primarily interested in their appearance. So read this book, and read mine too, and come away with what you need to know. The rest will be up to you.

马克·瑞皮托

Mark Rippetoe

《力量训练的起步：杠铃训练基础与力量训练的实用规划》作者

Author of Starting Strength: Basic Barbell Training and Practical Programming for Strength Training

第 1 部分

Part 1 这对您有什么好处？

What’s In This For You?

有用

It Works

平凡人，成就非凡。下一个，你会是吗？

Ordinary People, Extraordinary Results. Will You Be Next?

T你刚才看到的这些男士和你一样。他们有的二十多岁，有的三十多岁，有的四十多岁，甚至更大，来自各行各业，体能水平也各不相同。有些人曾经身材健美，而有些人一直很胖；许多人尝试过各种节食和锻炼方法，但都失败了，而有些人则是刚刚开始；有些人有充足的时间和精力用于锻炼，而有些人则非常少。

The men you just saw are like you. They’re in their twenties, thirties, forties, and beyond, and they come from all walks of life and levels of fitness. Some of them were once fit, while others were always heavy; many had tried various diet and exercise routines before and failed, while others were brand new to it all; and some had plenty of time and energy for working out, while others had very little.

不过，他们的共同点是，他们都运用了我的饮食和运动原则及计划，从而达到了人生中的最佳体型。他们用精瘦的肌肉取代了多余的脂肪，并通过吃自己喜欢的食物、进行自己喜欢的运动以及少量（甚至根本不服用）补充剂，显著降低了患病和功能障碍的风险。

What they all have in common, though, is that they used my diet and exercise principles and programs to get into the best shape of their lives. They’ve replaced unwanted fat with lean muscle and dramatically cut their risk of disease and dysfunction by eating foods they love, doing workouts they enjoy, and taking few, if any, supplements.

我想向你们介绍几位这样的人，他们的故事曾激励我、感动我，也确凿地证明了，只要掌握正确的知识和指导，任何人都能拥有引以为豪的身材。如果他们能做到，你又何尝不能呢？

I want to introduce you to a few of them whose stories have inspired and touched me, and who are definitive proof that with the right know-how and guidance, anyone can build a body they can be proud of. If they can do it, why not you?

肯德里克的故事

Kendrick’s Story

我今年 26 岁，遵循 Mike 的Bigger Leaner Stronger计划，四个月内减掉了 47 磅，体重从 210 磅减至 163 磅，体脂率约为 8% 至 9%。

I’m 26 years old and dropped 47 pounds in four months following Mike’s Bigger Leaner Stronger program, going from 210-to-163 pounds and around 8-to-9 percent body fat.

我尝试过很多其他的减肥计划，但效果并不如我预期。我的体型变大了，力量也增强了一点，但始终没有达到我想要的线条。这是我人生中第一次在减脂的同时，力量得到了显著提升。学会正确的减肥方法真是太幸福了。

I’ve tried a LOT of other programs that didn’t work the way I expected. I got bigger and a little bit stronger but never got the definition I desired. For the first time in my life, I got significantly stronger while losing fat. Learning to lose fat the correct way has been such a blessing.

我承认，我对减肥期间举重的建议有点怀疑，因为它违背了所有“传统”观念。我做过好几个计划，要求你在一分钟内尽可能多地做几次，然后逐渐减少组数，甚至有一个计划要求你每个动作做10组，每组10次。我总是筋疲力尽，停滞不前，需要很长时间才能恢复，而且在这个过程中我的体脂也增加了太多。

I’ll admit I was a bit suspicious of the advice to lift heavy weights while you lose fat, because it goes against all “conventional” wisdom. I’d done several programs which involved doing as many reps as you could in a minute, drop sets, even one in which you did 10 sets of 10 reps of each exercise. I always got burnt out, plateaued, and took forever to recover, and I gained too much body fat along the way.

通过“更大、更精益、更强”计划，我的卧推从240磅增加到了265磅，深蹲从250磅增加到了320磅，硬拉从295磅增加到了365磅，军事推举从145磅增加到了175磅。这些成果不言而喻。

With Bigger Leaner Stronger, my bench press has increased from 240-to-265 pounds, my squat has gone from 250-to-320 pounds, my deadlift has gone from 295-to-365 pounds, and my military press has gone from 145-to-175 pounds. Those results speak for themselves.

我认为任何愿意付出努力并希望最大限度发挥自身潜力的人都会从这个项目中受益。我一直有实现目标的职业道德；我只是需要一些知识。这只是一个开始，我还远远没有完成。

I think anyone who’s willing to put forth the work and wants to maximize their potential will benefit from this program. I always had the work ethic to achieve it; I just needed the knowledge. This is just the beginning, and I’m far from done.

我自信多了，朋友们也经常邀请我和他们一起去举重，并帮他们制定训练计划和饮食计划。这对我来说太棒了！挑战自己，保持耐心，相信过程，并发现自己能做到什么。

I’m much more confident, and my friends are constantly asking me to go to lift with them and set them up on a program and diet. That’s been awesome to me! Push yourself, be patient, trust the process, and find out what you are capable of accomplishing.

布兰登的故事

Brandon’s Story

为了备战一场50岁以上男性健美比赛，我使用了迈克的“更大更瘦更强”计划，在12周内减掉了60磅。我在男子公开新手组中获得了第五名，我的力量也得到了显著提升。我的卧推从185磅增加到了285磅，深蹲、硬拉和过顶推举的重量也得到了提升！

I used Mike’s Bigger Leaner Stronger program to lose 60 pounds in twelve weeks to prepare for a men’s physique competition for men over 50. I took fifth place in the men’s open novice division, and my strength increases were massive too. My bench increased from 185-to-285 pounds, and I increased my squat, deadlift, and overhead press too!

在发现“更大更精益更强”之前，我的借口和未经训练的思维（习惯于轻易放弃）阻碍了我实现目标。我用肩部手术、酗酒问题以及不想改变生活方式作为借口。

Before discovering Bigger Leaner Stronger, my excuses and untrained mind (conditioned to give up easily) prevented me from attaining my goals. I used my shoulder surgery, my drinking problem, and my lack of wanting to change my lifestyle as excuses.

后来，我偶然发现了迈克和《更瘦更强壮》（Bigger Leaner Stronger）这本书，我的人生从此改变。我运用迈克分享的知识克服了所有阻碍——过去那些阻碍我的渴望、冲动和想法。自2016年9月以来，我从未回头，如今我势不可挡。

Then, I stumbled upon Mike and Bigger Leaner Stronger, and my life changed. I used the knowledge Mike shares to overcome anything that was in my way—cravings, urges, and thoughts that had held me back in the past. I haven’t looked back since September of 2016, and now I’m unstoppable.

这个计划真的有效！只要遵循迈克教给你的原则，相信我，一切皆有可能。不要改变、添加、删除或调整任何东西——只要按照他教的去做，每天记录你的训练情况就行。

THIS PROGRAM WORKS! Just apply the principles that Mike has laid out for you, and trust me, the sky’s the limit. Don’t change, add, subtract, or manipulate anything—just do it like he’s laid it out and record your workouts daily.

记住，这不是速效方案、好莱坞式减肥法或时尚减肥计划。这只是改变生活方式的开始，你需要坚持终生，才能感觉更快乐、更健康。我向你保证，“更胖、更瘦、更强壮”比你之前尝试过的任何方法都好。

Remember, this is NOT a quick fix, Hollywood diet, or fad weight loss program. This is the beginning of a lifestyle change you need to maintain for the rest of your life to feel and be happier and healthier. I guarantee you that Bigger Leaner Stronger is better than anything you’ve tried before.

我每天都在推广“Bigger Leaner Stronger”和“Muscle for Life”——以至于现在它已经影响到我自己的训练了，不过我完全没问题。这个计划救了我一命！真心感谢Mike——我欠你太多了！

I promote Bigger Leaner Stronger and Muscle for Life on a daily basis—so much that it now interferes with my own personal workouts, but that’s fine with me. This program saved my life! A BIG and SINCERE thank you to Mike—I owe you big time!

詹金斯的故事

Jenkin’s Story

在坚持“更大更瘦更强壮”计划的一年里，我的体重从207磅减到了142磅，总共减了65磅！头六个月我的力量得到了提升，尤其是硬拉。体重从275磅减到了325磅，而我的体重还在下降！

In one year of following the Bigger Leaner Stronger program, I went from 207-to-142 pounds for a total of 65 pounds of weight loss! For the first six months my strength improved, especially my deadlift. It went from 275-to-325 pounds while I lost weight!

锻炼身体倒不成问题，但要保持自律，不随心所欲地吃东西，真的很难。我花了整整三个月的时间才真正彻底地改变了生活方式。

Working out wasn’t an issue, but being disciplined and not eating whatever I wanted every day was tough. It took me a solid three months to really make the permanent lifestyle changes I needed to.

我偶然读到迈克的书，发现里面涵盖了塑造完美体格所需的所有饮食基础知识。原本我只想遵循迈克的营养计划，但在阅读了训练计划之后，我发现它与我在其他我喜欢的计划中遇到的很多原则如出一辙。我完全同意迈克的观点，所以也尝试了一下。

I came across Mike’s book and saw that it had all the basics of eating for building a great physique. Originally I was only going to follow Mike’s nutrition plan, but after reading about the training program, I saw it shared a lot of the same principles I had come across in other programs I liked. I couldn’t help but completely agree with what Mike was saying, so I gave that a shot too.

整个项目真的触动了我，我很欣赏迈克用事实支撑他所说的一切。迈克真的与我这个读者产生了共鸣，赢得了我的信任。我觉得他很正直，因此我愿意遵循他的项目。从那以后，我取得了丰硕的成果。

The whole program really spoke to me, and I appreciate how Mike backs everything he says with facts. Mike really connected with me as a reader, and he gained my trust. I felt he had integrity; thus, I was willing to follow his program. And I have only gotten results since.

该计划并非灵丹妙药或速效方案；它不会告诉你秘诀或捷径。它只是传授一些原则。只要遵循这些原则，你就会见效，但这需要时间、耐心、自律和努力——不要放弃！

The program is not a magic pill or quick fix; it does not give you a secret or a shortcut. It merely teaches principles. By abiding by these principles, you’ll see results, but it will take time, patience, discipline, and effort—DON’T GIVE UP!

这些杰出的男士让我深受感动，希望你也一样。更令人惊喜的是，每隔几天我就会听到人们分享类似的成功故事，我已经在我的网站www.biggerleanerstronger.com/success上分享了数百个这样的故事（如果你需要一些动力，值得一看）。这样的转变并非只有拥有优秀基因或超人自律的人才能拥有。任何人都可以加入这个俱乐部，包括你。谁知道呢，也许有一天人们会读到你的成果呢？

I’m so moved by these outstanding guys, and I hope you are too. What’s even more amazing, though, is I hear from people with similar success stories every few days, and I’ve shared hundreds of them on my website at www.biggerleanerstronger.com/success (worth a gander if you’re in need of some get-up-and-go). Transformations like these aren’t reserved only for those with elite genetics or superhuman discipline. Anybody can join the club, including you. Who knows, maybe people will be reading about your results one day?

只要你足够渴望，一切皆有可能。在这本书里，我会为你指明方向。

Anything is possible if you want it enough. And in this book, I’ll show you the way.

1

承诺

The Promise

无论您的年龄有多大，无论您的基因有多差，无论您在尝试并放弃过去的饮食和锻炼计划后感觉多么迷茫……

No matter how old you are, no matter how bad your genetics, and no matter how lost you now feel after trying and abandoning past diets and workout programs …

您绝对可以拥有您梦想中的精瘦、肌肉发达、强健的体魄，而且您即将学习如何做到这一点。

You absolutely, positively can have the lean, muscular, and powerful body that you dream about, and you’re about to learn how.

西如果您能遵循一种基于科学、经过时间验证的饮食和锻炼公式，既能轻松增加 15 至 25 磅的肌肉，又能轻松减掉体内脂肪，那会怎样？

What if you could follow a science-based, time-proven formula for eating and exercising that makes adding 15-to-25 pounds of lean muscle while also shedding handfuls of body fat a breeze?

如果你不用挨饿或亏待自己就能拥有最好的身材，那会怎样？如果你仍然可以尽情享用你喜爱的“垃圾食品”，比如意大利面、披萨和冰淇淋，那会怎样？如果你不用待在健身房，也不用刻苦训练，让自己精疲力竭，那会怎样？

What if you could build your best body ever without starving or depriving yourself? What if you could still indulge in the “bad” foods that you love, like pasta, pizza, and ice cream? And what if you didn’t have to live in the gym or grind through grueling workouts that leave you feeling beaten up and burned out?

如果您能在前三十天在镜子中看到显著的效果，并知道您终于找到了现在和永远变得（并保持）强壮、精瘦和强壮的万能钥匙，那会怎样？

What if you could see dramatic results in the mirror in just the first thirty days and know that you’ve finally found the master key to getting (and staying) big, lean, and strong, now and forever?

想象一下，每天清晨醒来，你看起来和感觉都健康、强壮、充满活力。想象一下，几个月后，你就可以在泳池或沙滩上自信地脱掉衬衫，从早到晚都精力充沛地迎接新的一天。想象一下，你不再为腰围或裸体时的形象而烦恼，会是多么轻松惬意。想象一下，当你知道自己每天都变得更健康、更强壮、更强壮时，你会感到多么满足。

Imagine waking up every morning, looking and feeling fit, strong, and powerful. Imagine, in just a couple of months from now, taking your shirt off at the pool or beach with confidence and having dawn-to-dusk energy to tackle your day. Imagine how relieved you’ll be to no longer fret about your waist size or how you look naked. Imagine how satisfied you’ll feel, knowing that you’re getting a little fitter, stronger, and healthier every day.

所有这些，甚至更多，都在“更大更瘦更强壮”计划中等着你，而且它远没有你想象的那么难，也远没有那么复杂。无论你是21岁还是41岁，健康还是肥胖，严格还是懈怠，你都有能力改变自己的体型。问问那些因我的书籍、文章、播客和其他工作而改变人生的人们吧。他们接受了我的帮助，现在身材比以往任何时候都更好。他们证明了，只要我们携手，你也能拥有同样的改变。

All that and more is what awaits you on the Bigger Leaner Stronger program, and it won’t be as difficult nor as complicated as you may think. Whether you’re twenty-one or forty-one, fit or fat, strict or slack, you have the power to transform your body. Ask the many people whose lives have been changed by my books, articles, podcasts, and other work. They accepted my help, and now they’re in better shape than ever before. They’re the proof that together, we can do the same for you, too.

这些说法听起来可能有些夸张，但这本书却是一个切实可行的蓝图，任何人都可以遵循它来实现它们。这份蓝图也与你通常在健身书籍中看到的截然不同，因为它不包含“秘诀”、快速修复或其他不可持续的、快速但短暂的方法。相反，我会为你提供营养原则和膳食计划，这些计划结构清晰，能够帮助你获得效果，并让你拥有足够的自由度来适应你的饮食偏好和生活方式。这样，你就可以期待每一顿饭，再也不会觉得自己在“节食”。我也不会强迫你接受千篇一律的训练计划，这些计划可能符合你的需求或喜好，也可能不符合。相反，我会提供三种训练方案供你选择——每周三天、四天和五天——并教你如何根据你的目标和情况进行调整。这样，你就可以享受训练，永远不会觉得自己训练过度或不够努力。

These may sound like outrageous claims, but this book is a realistic blueprint anyone can follow to realize them. It’s a blueprint quite unlike what you normally find in a fitness book, too, because it doesn’t involve “hacks,” quick fixes, or other unsustainable methods that produce fast but fleeting results. Instead, I’ll provide you with nutritional principles and meal plans with enough structure to get results and enough freedom to embrace your eating preferences and lifestyle. This way, you can look forward to every meal that you eat and never feel like you’re “on a diet” ever again. I also won’t try to force you into a cookie-cutter training program that may or may not meet your needs or liking. Instead, I’ll give you three workout routines to choose from—a three-day-per-week routine, a four-day, and a five-day—and teach you how to modify them according to your goals and circumstances. This way, you can enjoy your training and never feel like you’re working too hard or not hard enough.

我还会全程指导你，鼓励你发现自己真正的潜力；帮助你克服各种障碍和挫折，例如缺乏动力、饮食和运动停滞不前，以及持续的疼痛。我会教你如何避免自我怀疑、完美主义和不切实际的期望等陷阱，以及如何以娴熟且可持续的方式实现你最大的健身目标。

I’ll also be your guide the whole way, encouraging you to discover what you’re truly capable of; helping you overcome obstacles and setbacks like lack of motivation, diet and exercise plateaus, and nagging aches and pains. I’ll show you how to avoid pitfalls like self-doubt, perfectionism, and unrealistic expectations, and how to achieve your biggest fitness goals in a skillful and sustainable way.

在《更壮更瘦更强壮》这本书中，我还会向你证明，想要拥有健美的身材并不像你想象的那么复杂。它不需要遵循间歇性禁食或生酮饮食之类的“特殊”饮食，不需要使用肌肉混淆或功能性训练之类的“复杂”运动技巧，也不需要在你的橱柜里塞满胶原蛋白或支链氨基酸之类的可疑药丸和粉末。

In Bigger Leaner Stronger, I’ll also prove to you that getting ripped isn’t as complicated as you’ve been led to believe. It doesn’t require following a “special” diet like intermittent fasting or keto, using “sophisticated” exercise techniques like muscle confusion or functional training, or filling your cabinets with dubious pills and powders like collagen protein or branched-chain amino acids.

相反，健身精英的真正“秘诀”可以概括如下：

Instead, the real “secret sauce” of the fitness elite can be summed up like this:

他们控制卡路里和蛋白质的摄入量。
They control their calorie and protein intake.
他们大多吃有营养的食物。
They mostly eat nutritious foods.
他们每周至少进行几个小时的力量训练。
They do at least a few hours of strength training per week.

换句话说，通往你梦寐以求的好身材的大门在于基础，而非边缘。然而，细节决定成败，因为正如你将在本书中了解到的，执行这些策略的错误方法远比正确方法多得多。这就像创作音乐——其过程就是将音符组合成悦耳的和声、旋律和节奏，但仅仅知道这些并不足以创作出一首热门歌曲。你需要了解如何以非常具体的方式运用这些元素。然而，不幸的是，关于如何健身的错误信息远比关于如何创作音乐的错误信息多得多。这是为什么呢？为什么那些早已被揭穿的谎言仍然被名人、网红、作家和“专家”们传播呢？

In other words, the gateway to the body you’ve always wanted is in the fundamentals, not the fringes. The devil’s in the details, however, because as you’ll learn in this book, there are many more incorrect ways of executing those strategies than correct ones. It’s like making music—the process amounts to combining notes into pleasing harmonies, melodies, and rhythms, but simply knowing that isn’t enough to create a hit. You need to understand how to work with those elements in very specific ways. Unfortunately, however, there’s a lot more misinformation about how to get fit than how to make music. Why is that? Why are long-debunked lies still trafficked by celebrities, influencers, authors, and “experts”?

首先，这其中蕴含着巨大的商机。当数百万人强烈渴望解决某个问题时，精明的营销人员总能找到海量商品供他们购买。因此，以健身建议行业为例——杂志、网站、书籍、播客等等——很多信息，可以说，都是受“让你持续购买”的需求所驱动。而促使人们购买的最佳营销按钮之一就是“新”。通过持续分享新的建议——例如饮食、训练和营养补充的“技巧”、“突破”和“捷径”，信息销售商就能让你欲罢不能。

First, there’s a lot of money in it. When millions of people are strongly motivated to solve a problem, brilliant marketers will always find an abundance of things for them to buy. Thus, in the case of the fitness advice industry—magazines, websites, books, podcasts, and so on—much of the information is, shall we say, inspired by the need to keep you buying. And one of the best marketing buttons for getting people to buy is “new.” By steadily sharing new suggestions, then—diet, training, and supplementation “tricks,” “breakthroughs” and “shortcuts,” for example—information sellers can keep you hooked.

但这并不是说新信息不好。健身是一个包罗万象的话题，其中有无数的路径、隧道和洞穴等待探索。然而，大多数健身信息都不会吸引订阅者。普通人只想在正确的部位增肌20到30磅（约9到12公斤），看看腹肌，而不是学习营养代谢或训练周期的细微差别，而且只需要一本书（比如这本书）就能教会他们如何做到这一点。如果健身咨询行业直言不讳，他们大概会写25篇文章，基本上就能教你这里学到的知识。

That isn’t to say that new information is bad, though. Fitness is a sweeping subject with many trails, tunnels, and caverns to explore. Most of them won’t get subscribers, however. Your average guy just wants to gain 20-to-30 pounds of muscle in the right places and see his abs, not learn about the nuances of nutrient metabolism or training periodization, and it doesn’t take more than a single book (like this one) to teach him how to do that. If the fitness advice industry told it straight, they’d have maybe twenty-five essays, total, that’d teach you basically what you’ll learn here.

然而，这本书有所不同，因为我有其他的激励和回报。我作为一名自费出版的作家和企业家取得了成功，所以我的生计不受出版商、广告商或潮流的束缚。相反，我的生命力直接源于你，而我做得如何完全取决于我能否更好地服务于你的利益。因此，在这本书中，我可以打破常规，推荐基于科学的饮食和运动策略，这些策略不同于那些让编辑和营销人员垂涎欲滴却最终无法兑现的奇迹解决方案承诺。

This book, however, is different, because I have other incentives and payoffs. I’ve had success as a self-published author and entrepreneur, so my livelihood isn’t beholden to publishers, advertisers, or fads. Instead, I get my lifeblood directly from you, and how well I do depends entirely on how well I serve your interests. Thus, in this book, I can go against the grain and recommend science-based diet and exercise strategies that differ from the kind of miracle-solution promises that make editors and marketers salivate but ultimately fail to deliver.

首先，也是最重要的，我将教你有效的力量训练对增肌、保持肌肉、塑形和保持苗条身材的强大力量。我还会向你介绍一些真正适合长期生活方式的饮食和训练系统。例如，我会教你如何在摄入大量碳水化合物的同时减脂增肌；如何每周只进行几个小时的力量训练并减少有氧运动就能改变你的体型；以及为什么补充剂完全是可有可无的，而且往往是浪费钱，因为只有少数补充剂被科学证明能够增强你的体格、健康和运动表现。

First and foremost, I’m going to teach you the power of effective strength training for gaining and maintaining muscle, and getting and staying lean. I’ll also introduce you to eating and training systems that actually work as a long-term lifestyle. For example, I’ll show you how to lose fat and gain lean muscle while eating plenty of carbs; how to transform your body with just a few hours of strength training per week and a lot less cardio; and why supplements are entirely optional and often a waste of money because only a small number are scientifically proven to enhance your physique, health, and performance.

话虽如此，《更大、更精简、更强》并不适合所有人。它不适合那些宁愿听舒服的谎言也不愿听冷酷真相的人。它不适合那些追寻无需技巧、奋斗或牺牲的“唯一正确方案”的人。它不适合那些总是为了一点点而索取很多的人。它适合那些深知唯一有效的“秘诀”是那些你愿意为之付出的人。它适合那些准备好鼓起勇气，离开舒适区的人。它适合那些想要通过今天的投资来赢得美好明天的人。

That said, Bigger Leaner Stronger isn’t for everyone. It’s not for people who prefer comfortable lies over cold truths. It’s not for people who are hunting for the One True Plan that doesn’t require skill, struggle, or sacrifice. It’s not for people who always demand a lot for a little. It’s for people who know that the only “secrets” that work are those you’re willing to work for. It’s for people who are ready to screw up their courage and leave their comfort zone. It’s for people who want to earn a hearty tomorrow by investing in it today.

怀疑？你应该怀疑。当我第一次接触本书中分享的信息和策略时，我也是这么想的。不过，别担心，因为“更大更瘦更强壮”并不需要你抱有太大的希望。你将学到的大部分知识已经存在了几十年，已经被高水平的力量和健美教练和运动员所熟知，但没有人像我这样为你串联起这些点。此外，“更大更瘦更强壮”确实有效，而且见效快，所以在开始这个计划的头30天内，你就能感受到身体的真正、可见的改善。几个月后，人们就会开始问你到底在做什么。你会看到你的体重朝着正确的方向发展，你的衣服更合身了，你的肌肉线条也更加清晰。我保证。

Skeptical? You should be. I was too when I first encountered the information and strategies I’ll share with you in this book. Take heart, though, because Bigger Leaner Stronger doesn’t require a leap of faith. Most of what you’ll learn has been around for decades, already known to high-level strength and bodybuilding coaches and athletes, but nobody has connected the dots for you like I will here. Moreover, Bigger Leaner Stronger works, and fast, so you’ll see real, visible improvements in your body within the first thirty days of starting the program, and within a couple of months, people will start asking what the deuce you’re doing. You’ll see your weight moving in the right direction, your clothes fitting better, and your muscles looking more defined. I promise.

如果您因为某种原因没有看到这些效果，我还有一个好消息要告诉您：这并不是因为这只是又一个被过度炒作的骗局，对您不起作用或不会奏效。这仅仅意味着您需要一些执行方面的帮助，我随时乐意为您提供帮助，只需一封电子邮件即可联系到我，所以请随时给我写信，邮箱地址是mikem@legionsupplements.com。

And if, for whatever reason, you’re not seeing these types of results, I still have good news for you: It’s not because this is just another overhyped hoax that can’t or won’t work for you. It only means that you need some help with the execution, and I’m always just an email away and happy to assist, so feel free to write to me anytime at mikem@legionsupplements.com.

还要记住，据我所知，成千上万的男士已经运用本书中的原则和计划，打造出他们引以为豪的健康强健体魄。所以，你放心交给我吧。很快你就能上路了。

Remember, too, that tens of thousands of men (that I know of) have used the principles and program in this book to build a fit and strong body they’re proud of. So, you’re in good hands. And soon you’ll be on your way.

然而，如果我们想要成功，我需要你做几件事。首先，我需要你以开放的心态阅读这本书。许多“大师”承诺过和我类似的回报，然后却让你陷入困境，让你燃起一股令人陶醉的希望，最终却变成令人崩溃的绝望浪潮。这一次会有所不同。通过以全新的方式处理饮食、运动和营养补充，你最终可以不再跌跌撞撞地放弃，然后再费力地重新开始，每次都感觉更糟。《更肥更瘦更强壮》将告诉你如何摆脱这种可怕的困境。这是一个切实可行且可持续的计划，所有年龄段、所有境况的男性都能从中获得成功，但你必须暂时放下怀疑，相信这个过程。

If we’re to succeed, however, I’ll need a few things from you. First, I need you to approach this book with an open mind. Many “gurus” promise similar payoffs as I have and then leave you in the lurch, creating an intoxicating surge of hope that becomes a crushing wave of despair. This time will be different. By dealing with diet, exercise, and supplementation in entirely new ways, you can finally stop stumbling off and scrambling back onto the wagon, a little worse for wear each time. Bigger Leaner Stronger will show you how to escape that terrible tailspin. It’s a realistic and sustainable plan that men of all ages and circumstances can win with, but you must temporarily suspend your disbelief and trust in the process.

其次，我需要你行动起来。有些人买这样的书是为了执行，但不知何故，他们的意图并没有转化为行动。这注定了整个计划失败。所以在这本书里，我会不时地请你停止阅读，开始行动——迈出具体的步伐，迈向你的新体型和新生活。如果你能迈出这些步伐，并坚持下去，你就能到达那片应许之地。

Second, I need you to show up. Some people buy a book like this with an eye to execution, but for whatever reason, their intentions don’t translate into actions. That’s the only guaranteed way to fail with the program. So in this book, I’ll periodically ask you to stop reading and start doing—to take concrete steps toward your new body and life. If you can take those steps, and then keep taking them, you can reach the promised land.

第三，当你实现了人生中第一个重要的里程碑时，比如穿上你最喜欢的T恤和牛仔裤，精力充沛地醒来，或者为日益增强的力量而兴奋不已，我很乐意听听你的心声。诚然，这是一个自私的请求，但听到人们如何通过我的努力变得更健康、更快乐，才是对我努力的真正回报，所以当你准备好分享时，我很乐意倾听你的故事。而且，由于我一直努力以身作则，所以我会很快地告诉你我的故事。

And third, I’d love to hear from you once you’ve achieved your first major milestone, like filling out your favorite t-shirt and jeans, waking up full of energy, or thrilling at your growing strength. Admittedly, this is a selfish request, but hearing how people are using my work to get fitter, healthier, and happier is the real pay for my efforts, so I’d love to listen to your story when you’re ready to share it. And since And since I always try to lead by example, I’ll quickly tell you mine.

2

迈克·马修斯是谁？我为什么要关心他？

Who Is Mike Matthews and Why Should I Care?

大多数人都错过了机会，因为它穿着工作服，看起来像是在工作。

Opportunity is missed by most people, because it is dressed in overalls and looks like work.

-未知

—UNKNOWN

我虽然我对这本书的功效做了一些大胆的宣传，但我相信“更大更瘦更强壮”计划一定能对你有效。这个计划不仅有实证依据，也是我自身健身历程的结晶。在查阅了大量重要的科学文献、尝试了各种训练计划、饮食方案和补充剂，并与数千人合作之后，我并非无所不知，但我知道哪些方法有效，哪些无效。

I’ve made some strong claims about what this book will do, but I’m confident that the Bigger Leaner Stronger program will work for you. Not only is the program evidence-based, but it’s also the product of my own journey in fitness. After examining much of the important scientific literature, trying scores of workout programs, diets, and supplements, and working with thousands of people, I don’t know everything, but I do know what works and what doesn’t.

和大多数人一样，大约二十年前我开始举重时，我一无所知。我翻阅了一些健身杂志，开始每天锻炼几个小时，每月花费数百美元购买补充剂。我就这样坚持了七年多，换了各种节食方案、各种训练计划、各种补充剂。尽管我付出了巨大的努力，但我的肌肉只增加了大约25磅，力量也只是新手水平，而且我仍然不知道如何保持苗条的身材，或者如何突破训练平台期，打造我真正想要的身材。

Like most people, I was clueless when I started lifting weights nearly twenty years ago. I picked up some bodybuilding magazines and started working out a couple of hours per day and spending hundreds of dollars on supplements per month. I carried on that way for over seven years, jumping from diet to diet, workout program to workout program, and supplement to supplement. Despite my considerable efforts, I had only gained about twenty-five pounds of muscle and novice-level strength, and I still didn’t know how to get and stay lean or break through my training plateaus and build the body I really wanted.

后来我开始找私人教练，但一切如旧：训练计划充斥着“复杂”（且大多无用）的训练技巧，比如超级组、功能性训练和“肌肉混淆”；各种品牌的“清洁饮食”毫无效果；还有那些听起来很奇葩的药丸、药粉和药水，不过是让我钱包鼓了点，尿液也亮了点。在给教练们付出了几个月的时间和薪水后，我却没有什么改变。我看起来还是老样子，仍然不知道该怎么做才能变得更强壮、更瘦、更强壮。我太喜欢锻炼了，不想放弃，但我对自己的体型不满意，也不知道是什么阻碍了我。

I then started working with personal trainers, but it was just more of the same: Training programs that revolved around “sophisticated” (and mostly useless) training techniques like supersets, functional training, and “muscle confusion”; various brands of “clean eating” that didn’t make a difference; and exotic-sounding pills, powders, and potions that merely lightened my wallet and brightened my pee. After giving many months and paychecks to trainers, not much had changed. I still looked the same and still had no idea what to do to get bigger, leaner, and stronger. I enjoyed working out too much to quit, but I wasn’t happy with my physique and didn’t know what was holding me back.

我最终决定“认真”对待健身，学习增肌减脂的真正生理学原理。我扔掉了杂志，告别了网络论坛，不再关注更衣室里的闲聊，开始学习顶尖力量和健美教练的著作，咨询经验丰富的自然健美运动员，并查阅科学研究成果。

I finally decided to get “serious” about my fitness and learn the true physiology of muscle growth and fat loss. I tossed the magazines out, ditched the Internet forums, and stopped paying attention to locker room chatter, and started studying the work of leading strength and bodybuilding coaches, consulting veteran natural bodybuilders, and reviewing scientific research.

不久之后，我开始意识到，拥有完美身材远比许多健身专家让你相信的要简单得多。这与我们在电视、社交媒体、网站、书籍和杂志上看到的很多内容几乎无关。这些充斥着各种迷思和误解的数据烟雾不仅让减脂增肌变得比实际难度更大，还会损害我们的自信心，破坏我们的人际关系，并削弱我们提升自我的渴望。

Before long, I began to realize that getting into outstanding shape is much simpler than many fitness experts would have you believe. It has little to do with a lot of the stuff we see on TV and social media, and read in websites, books, and magazines. This data smog of myths and misconceptions not only makes losing fat and gaining muscle much harder than it should be, it also undermines our self-confidence, strains our relationships, and blunts our desire for self-improvement.

当我最终摆脱所有错误信息，并根据所学知识改变我在厨房和健身房的习惯时，效果好得令人难以置信。我的肌肉又开始增长了。我的力量又开始增强了。我第一次练出了六块腹肌。我通过减少在健身房的时间、减少有氧运动、更自由地饮食来让自己变得更强壮。感觉就像我找到了健身游戏的秘籍。

When I finally escaped all of the misinformation and changed what I was doing in the kitchen and gym according to what I was learning, the results were almost too good to believe. I started gaining muscle again. I started gaining strength again. I got a six-pack for the first time. I was getting jacked by spending less time in the gym, doing less cardio, and eating more freely. It felt like I had found the cheat codes to the fitness game.

不久之后，亲朋好友注意到了我的身材变化，并向我寻求建议。我分享了我的做法，帮助他们减掉了原本以为永远减不掉的脂肪，获得了从未想过的力量和肌肉线条，并体验到了梦寐以求的自信。

It wasn’t long before friends and family noticed how my body was changing and asked for advice. I shared what I was doing and helped them shed fat they thought they’d never lose, gain strength and muscle definition they never thought they’d have, and experience levels of self-confidence they’d only dreamed about.

有些人开始鼓励我写一本关于我的方法的书。我很喜欢这个想法。“如果我早点有这样一本书该有多好？”我心想。这能让我节省无数的时间、金钱和挫折，也能让我更快地达到我的健身目标。于是，我写了那本书——也就是这本书——并于2012年1月自行出版。

Some of these people started urging me to write a book about my methods. I liked the idea. “What if I’d had such a book early on?” I thought. It would’ve saved me untold time, money, and frustration, and I would’ve reached my fitness goals much faster. So, I wrote that book—this book—and self-published it in January 2012.

第一个月大概卖了20本，但几个月后，它每天就能卖出20本，而且收到的读者邮件和评论也一样多。我根据建议和反馈，记录了如何改进这本书，也看到了写更多关于健康科学书籍的机会。

It sold maybe twenty copies in the first month, but within a couple of months, it was selling twenty copies per day and generating just as many positive emails and reviews from readers. I made notes on how to improve the book based on suggestions and feedback, and I saw the opportunity to write more books on the science of getting healthy and fit.

时至今日，我已经撰写并出版了多本健身书籍，销量超过150万册，其中包括一本女性健身书籍《更瘦更强壮》（Thinner Leaner Stronger）、一本烹饪书《精益厨师》（The Shredded Chef ），以及一本提神醒脑的书籍《锻炼动力小黑书》（The Little Black Book of Workout Motivation）。此外，每天都有数十位男士和女士给我写信，分享我的工作如何帮助他们以超乎想象的速度打造理想身材。这样的分享永远不会过时。

Fast forward to today, and I’ve written and published multiple fitness books that have sold over 1.5 million copies, including one for women called Thinner Leaner Stronger, a cookbook called The Shredded Chef, and a pick-me-up called The Little Black Book of Workout Motivation. What’s more, dozens of men and women write to me every day and share how my work is helping them build their ideal body faster than they ever thought possible. And that never gets old.

那么，你准备好成为他们中的一员了吗？翻开新的一页，我们一起出发。

So, are you ready to become one of them? Turn the page and we’ll be on our way.

3

如何使用本书

How to Use This Book

世界上没有任何东西值得拥有或值得去做，除非它意味着努力、痛苦和困难。

Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty.

—西奥多·罗斯福

—THEODORE ROOSEVELT

T有一句古老的中国谚语概括了这本书的精髓。它是这样说的：“告诉我，我会忘记；给我看，我会记住；让我参与，我会理解。”

There’s an old Chinese proverb that encapsulates the essence of this book. It goes like this: “tell me, I’ll forget; show me, I’ll remember; involve me, I’ll understand.”

这不是一本让你读完反思的书，而是一本让你付诸行动的书。我所包含的信息以及我所组织的组织方式，旨在帮助你从书中汲取灵感，并将这些原则运用到你的生活中。因此，我想分享一份路线图，帮助你从《更强大、更精益、更强大》中获得最大收益。

This isn’t a book that you just read and reflect on—it’s a book you act on. The information I’ve included and the way I’ve organized it is intended to help you lift the ink off these pages and use the principles in your life. Thus, I want to share a roadmap that’ll help you get the most from Bigger Leaner Stronger.

本书包含六个部分：

This book contains six parts:

在第一部分中，我通过向您介绍“更大、更精简、更强”的理念，让您预先体验一下，希望能激发您的兴趣并激励您做出一个简单的决定：“我要诚实地看待这个问题。”
In this first part, I’ve given you a foretaste by introducing you to the Bigger Leaner Stronger philosophy, and hopefully, whetted your appetite and inspired you to make a simple decision: “I’ll give this an honest look.”
在第二部分中，我们将讨论健身的“内在游戏”，并通过明确目标和目的、增强信心和增强意志力来帮助您培养成功的心态。
In the second part, we’ll address the “inner game” of fitness and help you cultivate a winning mindset by clarifying goals and purposes, boosting your confidence, and strengthening your willpower.
在第三部分，你将学习如何获得并保持健康，而无需再遵循严格的“节食”。相反，我将为你提供一种简单而有效的膳食计划方法，提供最大的灵活性和可持续性。
In the third part, you’ll learn how to get and stay fit and healthy without following a restrictive “diet” ever again. Instead, I’ll give you a simple but powerful method of meal planning that provides maximum flexibility and sustainability.
在第四部分中，我们将讨论如何以“更大、更精瘦、更强壮”的方式进行训练，我将为您提供一个基于科学的身体改造系统以及可供您开始使用的现成锻炼程序。
In the fourth part, we’ll get into how to train the Bigger Leaner Stronger way, and I’ll give you a science-based system for transforming your body as well as ready-made workout routines for you to start doing.
在第五部分中，我将谈及该计划中最不重要的方面——补充剂——因为虽然大多数补充剂没有太大作用，但有些补充剂可以增强肌肉和力量、提高身体机能以及整体健康和福祉。
In the fifth part, I’ll touch on the least important aspect of the program—supplementation— because while most supplements don’t do much, some can enhance muscle and strength gain, physical performance, and overall health and wellbeing.
在第六部分中，我们将总结额外的见解和策略，以提高您的结果以及预先设计的膳食计划和锻炼模板。
In the sixth part, we’ll wrap up with additional insights and tactics that’ll boost your results as well as pre-designed meal plans and workout templates.

您还可以通过两种方式阅读本书：

There are also two ways you can approach this book:

阅读它然后应用你所学到的知识。
Read it and then apply what you’ve learned.
阅读并随时应用。
Read and apply as you go.

我推荐第二种方法，是因为在与成千上万的人合作之后，我发现一个人越早行动，就越有可能坚持下去。只要我们在行动，怀疑和绝望的荆棘就无法抓住我们。只要我们在行动，思虑就无法阻止我们。

I recommend number two because, after working with tens of thousands of people, I’ve found that the sooner someone can get going, the more likely they are to keep going. So long as we’re in motion, the thorny vines of doubt and despair can’t seize us. So long as we’re doing, thinking can’t stop us.

因此，我在本书中穿插了一些实施步骤，要求你付诸行动。我并非随意选择这些步骤——我选择的是那些立即执行就能大大提高你长期成功几率的点。如果我来指导你，我就会按照这个方法让你开始这个计划。

Therefore, I’ve inserted implementation steps throughout this book that will ask you to act. I didn’t choose these spots arbitrarily—I picked the points where immediate execution will greatly increase your chances of long-term success. If I were coaching you, this is exactly how I’d start you on the program.

有些步骤需要记录，我建议你用笔记本。很多人喜欢用日记本来制定饮食计划、追踪锻炼情况并回顾进度。把所有东西都放在一个地方，你就能轻松地评估和修改计划，还能记录你的转变。事实上，如果你和我们这些“笨蛋”一样，你会珍惜你那叠卷边的健身日记，它们见证了你对自我提升的执着。

Some of these steps will require writing, and I recommend you use a notebook. Many people like to use a journal for creating their meal plans, tracking their workouts, and reviewing their progress. By keeping everything in one place, you can easily assess and revise your plans as needed, and you can memorialize your transformation. In fact, if you’re like many of us meatheads, you’ll come to treasure your dog-eared stack of fitness diaries as a testament to your dedication to self-improvement.

如果您想尽快开始，可以先学习该计划的“方法”，然后立即开始，然后再了解“原因”。为此，请从第10章开始，该章节将教您如何创建减脂增肌的膳食计划。制定您的第一个膳食计划，开始使用它，然后转到第14章查找锻炼方案。立即开始吧（如果您不确定如何操作，请查看快速入门指南，阅读下一章，了解如何跟踪您的进度，最后阅读第17章，了解补充剂。然后，回到本书，从头开始阅读，学习如何从“更大更瘦更强壮”计划中获得最大收益。

If you want to get started as soon as possible, you can simply learn the “hows” of the program, start right away, and then learn the “whys” after. To do this, begin with chapter 10, which will teach you how to create meal plans for losing fat and gaining muscle. Make your first meal plan, start using it, and then go to chapter 14 to find the workout routines. Get going on them (and if you’re not sure how, check out the quickstart guide, read the following chapter on how to track your progress, and finally, read chapter 17 to learn about supplementation. Then, come back to this book and read it from the beginning to learn how to get the most from the Bigger Leaner Stronger program.

最后，这本书信息量很大，包括许多技术细节，但不要因此而感到畏惧。我尽力确保这是一本通俗易懂、实用性强的手册，适合所有人，而不是健身达人的学术教科书。无论你多么菜鸟，很快你都会比大多数人更了解如何增肌、减脂和强身健体。

Finally, this book contains a lot of information, including many technical details, but don’t let that intimidate you. I’ve tried hard to ensure this is an accessible and practical handbook for everyone, not an academic textbook for fitness geeks. No matter how green you may be, soon, you’ll know more than most people ever will about how to build muscle, lose fat, and get strong.

无论您是在开始之前花时间阅读并吸收本书的所有内容，还是直接跳到可操作部分，等到起跑线之后再学习剩余内容，只要您坚持这个计划，您就一定能成功。疑虑会烟消云散，您会意识到自己完全有能力提升体格。请记住，如果您有任何疑问或需要帮助，可以随时发送电子邮件至mikem@legionsupplements.com 。

Whether you take your time to read and absorb everything in this book before starting or skip to the actionable items and learn the rest after you’re off the scratch line, if you commit to the program, you’ll win. Doubts will dissolve, and you will realize that you’re more than capable of upgrading your physique. And remember, you can email me anytime at mikem@legionsupplements.com if you have any questions or need help.

第 2 部分

Part 2 赢得健身的“内心游戏”

Winning at the “Inner Game” of Getting Fit

伟大的想法

The Big Ideas

1. 了解你真正的健身原因。

1. Know your true fitness whys.

2. 想象一下你理想身材的两个维度。

2. Envision two dimensions of your ideal body.

3. 创造强有力的肯定来保持正轨。

3. Create powerful affirmations to stay on track.

4

您找到自己真正的健身理由了吗？

Have You Found Your Real Fitness Whys?

欲望的约束是性格的底色。

The discipline of desire is the background of character.

—约翰·洛克

—JOHN LOCKE

我在其永恒畅销书《网球的内心游戏》中，蒂姆·高威解释说，虽然许多人纯粹从“外部”因素（外部对手、挑战和目标）来看待比赛，但还有另一个至少同样重要的因素，即发生在我们内心的“内心游戏”，涉及缺乏专注力和动力、焦虑和不安全感等障碍，以及其他抑制表现的感觉和态度。

In his timeless bestseller The Inner Game of Tennis, Tim Gallwey explained that while many people view games purely in terms of their “outer” components—external opponents, challenges, and goals—there’s another element at least as important—the “inner game” that takes place inside our minds, involving obstacles like lack of focus and motivation, anxiety and insecurity, and other feelings and attitudes that inhibit performance.

这种敏锐的观察不仅适用于健身，也适用于任何运动或消遣。虽然大多数作家、教练和专家专注于健身的外在方面，例如饮食、运动和营养补充方案，但他们很少关注内在的健身。这很容易导致人们失败，因为仅仅知道如何减脂增肌是不够的。如果你想掌握健身技巧，你需要坚持不懈地坚持下去，持续数天、数周、数月，最终数年。

That astute observation is just as fitting to fitness as to any sport or pastime. While most authors, coaches, and experts focus on aspects of the outer game of fitness like diet, exercise, and supplementation protocols, they rarely give much attention to the inner game. This sets people up to fail because simply knowing what to do to lose fat and gain muscle isn’t enough. You need to then consistently do those things for days, weeks, months—ultimately years—if you’re going to master your fitness.

对大多数人来说，动力和自律是最难克服的内在障碍，最能打击他们的热情和决心。我见过太多这样的情况。人们苦苦挣扎于严格的饮食计划、艰难的锻炼计划，以及意想不到的身心挑战和挫折。然后，随着时间的推移，他们的身体几乎看不到任何变化，整个过程感觉只有痛苦却没有收获。考虑到这些情况，很多人在最初的几个月内就放弃健身目标也就不足为奇了。有时他们会生病或受伤，或者休息一周就再也没有回来。有时，他们干脆就“不再关心”健身了。

For most people, motivation and discipline are the nastiest inner-game barriers—the ones that most undermine their enthusiasm and resolve. I’ve seen this unfold many times. People struggle with restrictive diet plans, difficult exercise routines, and unexpected physical and mental challenges and setbacks. Then, as time passes, they see little change in their bodies, so the process feels like all pain and no gain. Given those circumstances, it’s no surprise that so many people give up on their fitness goals within the first few months. Sometimes sickness or injury strikes, or they take a week off and then never return. Sometimes, they just “stop caring” about getting fit.

也许你也经历过这种事。我当然也经历过。健身很难，无论你多么有决心，如果不能让它成为一种能带来清晰、持续效果的生活方式，你的动力就会像水一样干涸。我不希望你也遇到这种情况。我希望看到你解开这个谜题，赢得最终的胜利。事实上，我希望“更强壮更精益”最终能成为真正改变你、超越你期望的健身计划。

Maybe you’ve experienced this yourself. I certainly have. Fitness is hard, and no matter your determination, if you can’t make it a lifestyle that delivers clear and consistent results, your drive will dry up as sure as water is wet. I don’t want this to happen to you. I want to see you solve the puzzle and win the prize. In fact, I want Bigger Leaner Stronger to be the fitness program that finally makes all the difference and surpasses your expectations.

然而，要做到这一点，你必须学会欣赏过程，而不是纠结于结果。我们生活在一个缺乏耐心的时代——太多人想要每周工作四小时、练出六分钟腹肌、以及三十秒内吃完一顿饭。他们不想要原则和规程；他们想要捷径和“秘诀”。他们不想春天播种，夏天呵护，秋天收获；他们想要偷懒懈怠，收获从未播种的丰收。

To do that, however, you must learn to appreciate the process rather than obsess over the outcome. We live in the Age of Impatience—too many people want four-hour workweeks, six-minute abs, and thirty-second meals. They don’t want principles and protocols; they want shortcuts and “secrets.” They don’t want to plant in the spring, tend in the summer, and harvest in the fall; they want to shirk and slack and reap a bounty that was never sowed.

我希望情况并非如此，但你不可能在三十天内增肌十磅，也不可能在几周内让二头肌增粗几英寸，更不可能在几周内瘦掉肚子。你必须付出很多才能收获很多。不过没关系，因为这教会了你一个宝贵的人生教训。健身是那些买不到、偷不到、造不出来的稀缺财富之一。在这个领域，撒谎、作弊或抱怨都无济于事，也没有地位或风格能给你带来特权或积分。“锻炼”这个词用得恰如其分，因为你要么努力，要么被摆到原地。

I wish it were otherwise, but you can’t gain ten pounds of muscle in thirty days or add a couple of inches to your biceps or get rid of your gut in a couple of weeks. You have to give a lot to get a lot. That’s okay, though, because this teaches you an invaluable life lesson. Fitness is one of those rare things you can’t buy, steal, or fake. Lying, cheating, or kvetching cuts no ice in this arena, and there are no privileges or points awarded for status or style. “Working out” is an apt description, because you either put in the work or you get put in your place.

但这并不意味着你必须是个健身狂。在社交媒体上，你随处可见一个个面目狰狞的硬汉在咆哮，说要接受这种糟糕的训练，无论如何都要坚持下去，这样你才能获得最终的回报。令人头疼的是，这种做法最终会阻碍你，因为你的精力有限，很快就会耗尽。

That doesn’t mean you must be a fitness fetishist, though. Everywhere you look on social media, there’s another hard-faced hardbody growling about embracing the suck and doing it anyway so you can earn the aftermath. The ball-ache is that approach ultimately holds you back because you can only burn the candle so much before burning out.

另一方面，有些人会用 ASMR 的语调轻声细语地谈论善良和关怀的必要性，拥抱自身的完整性和光彩，倾听内心的声音，感受自身的感受，别忘了去角质，就算今天没锻炼也没关系……这里还有个小尤达。这种甜蜜很容易吞咽，但过度溺爱自己，你的精神就会冷却凝固，最终陷入麻木。

On the other hand, there are those who coo in ASMR tones about the need for kindness and care, for embracing your wholeness and radiance, for dropping into your heart space and feeling into your sensations and don’t forget to exfoliate and it’s okay if you didn’t work out today … here’s a baby Yoda. Such syrup goes down easily, but mollycoddle yourself too much and your spirit cools and congeals and you slide into stupor.

太多人过于倾向于其中一个极端，而忽略了另一个极端。他们要么让自己陷入一种压抑的严厉爱，要么让自己陷入令人厌烦的自我关爱。关键在于平衡——懂得何时顺其自然，何时随波逐流，何时振作起来，何时退后喘息。是走，走，走，还是慢，慢，慢。

Too many people lean too heavily toward one of these extremes and neglect the other. They’ve weaned themselves on either a diet of nothing but oppressively tough love or cloying self-care. The key is balance—in knowing when to flow and when to float, when to brace up and bear down, and when to back off and breathe. Go, go, go versus slow, slow, slow.

如何找到这种平衡？这是人生的奥秘之一，我希望我能找到答案。但我猜没有答案。关键在于了解我们自己，了解我们的能力和极限，而做到这一点的唯一方法就是花大量时间在一线工作，反思我们的经验。在车轮开始滑落之前，我们能坚持多远？我们需要多少休息才能恢复？

How do you find that balance? That’s one of life’s mysteries, and I wish I had the answer. My guess is there isn’t one. It’s a matter of learning about ourselves and our capabilities and limits, and the only way to do that is to spend a lot of time at the coalface and reflect on our experiences. How hard can we push before the wheels start to fall off? How much rest do we need to recover?

无论你的“金发姑娘地带”在哪里，请记住：自我关爱应该是一种短暂的停留，而不是安居乐业。停留太久就是拖延；停留太久就是惩罚。诀窍在于懂得如何穿针引线，如何在不让员工身心俱疲的情况下完成工作。

Regardless of where your Goldilocks zone lies, know this: Self-care is meant to be a sojourn, not hearth and home. Linger there for too long and it’s procrastination; leave it out for too long and it’s punishment. The trick is knowing how to thread this needle, how to get the work done without ravaging the worker.

幸运的是，你可以犯尽可能多的错误，直到步入正轨，而不会把健身这件事搞砸。你可以吃下足够让一头肥牛镇静的食物，也不会把健身搞砸。你可以因为受伤、旅行，或者恐惧魔王克苏鲁最熟悉的原因，错过一两次甚至五次训练，也不会把健身搞砸。简而言之，你可以在健身方面屡败屡战，但仍然会成功。

Fortunately, you can make as many mistakes as it takes to get into your stride without screwing this fitness thing up. You can garbage down enough food to tranq a girthy buffalo without blowing it. You can miss a workout or two or five because of injury, travel, or reasons best known to the Dread Lord Cthulhu without wrecking it. In short, you can fail over and over in fitness and still succeed.

怎么做？这场游戏唯一的输家就是放弃。这是唯一的致命错误。无论你多少次偏离轨道，只要你能回到正轨，就不算失败。健身不是一场有胜负的比赛。没有最后期限或决斗，没有优劣之分。健身就像爱、欢笑和学习——是健康和快乐的源泉，纯粹为了健身而追求。健身不是转瞬即逝的，而是永恒的。庆幸自己拥有足够的时间来找到自己的立足点（和腹肌）。

How? The only way to lose at this game is to give up. That’s the only mortal sin. No matter how many times you go off the rails, so long as you get back on course, you can’t mess this up. Fitness isn’t a contest with winners and losers. There are no deadlines or duels, distinctions or demerits. Fitness is like love, laughter, and learning—a wellspring of health and happiness to pursue purely for its own sake. Fitness isn’t fleeting. It’s forever. Delight in the realization that you have all the time you need to find your feet (and abs).

然而，有许多障碍和陷阱会阻止您发挥全部健身潜力，在本书的这一部分，我将帮助您培养克服这些障碍和陷阱所需的内在能力。

There are many obstacles and pitfalls that can prevent you from achieving your full fitness potential, however, and in this section of this book, I’ll help you develop the inner game that’s required to overcome them.

首先，我想问你一个问题：你为什么要读这本书？如果你还没有一个迅速而充满热情的答案，那我们就需要做一些工作了，因为那些没有明确、鼓舞人心且可实现的健身目标的人总是很快就会放弃。他们偶尔锻炼，几乎不费吹灰之力。面对诱惑和麻烦（比如讨厌的邻里聚餐！），他们就会犹豫不决。他们渴望相信灵丹妙药和神奇的方法。如果你想在大多数人都失败的地方取得成功，我们首先需要进行一些自我反省。

To start, I have a question for you: Why are you reading this book? If you don’t have a prompt, passionate answer, we have some work to do, because people without clear, inspiring, and attainable fitness goals are always quick to quit. They work out sporadically and barely even break a sweat. They falter when faced with temptations and troubles (pesky neighborhood potlucks!). They want to believe in magic bullets and miracle methods. If you’re going to succeed where most of these people fail, we need to first engage in a little soul-searching.

人们遵循饮食和训练计划的原因有很多。有些人喜欢挑战身体的极限。有些人是为了在同伴和潜在伴侣面前留下深刻印象。许多人想增强自信，提升幸福感。大多数人希望保持健康。这些都是保持健康的好理由——看起来很棒，感觉很棒，避免疾病和功能障碍等等——但找到你的理由很重要。

There are many reasons why people follow diet and training regimens. Some enjoy pushing their body’s limits. Others are in it to impress peers and potential partners. Many want to boost their self-confidence and wellbeing. Most want to be healthy. These are all terrific reasons to get fit—looking and feeling great, avoiding disease and dysfunction, and so on—but it’s important to discover your reasons.

你的健身理由是什么？

What Are Your Fitness Whys?

保持健康最棒的部分之一，就是偶尔会有一些让你停下来思考的时刻：“哇，我竟然能做到，太棒了！” 这些经历会让你笑容满面，步履轻盈，有时甚至会让你的一天充满惊喜。我指的不是那种“在健身房里引人注目”之类的肤浅的胜利，而是“毫无负罪感地享受假期”、“和孩子们玩耍时不会气喘吁吁”以及“成为家人的好榜样”。

One of the best parts about being fit is the occasional moment when you do something that makes you stop for a second and think, “Wow, it’s awesome I was able to do that.” These are experiences that make you beam, put a spring in your step, and sometimes even make your day. And I’m not referring to shallow wins like “turning heads in the gym,” but “enjoying my vacation guilt-free,” “playing with my kids without getting winded,” and “being a good role model for my family.”

我曾与数千名男士合作过，以下是他们与我分享的一些健身成功经验：

I’ve worked with thousands of guys, and here are some of the fitness wins they’ve shared with me:

在健身房里被征求建议
Getting asked for advice in the gym
感觉坚强和自信
Feeling strong and confident
裸体看起来很棒
Looking great naked
提高生产力
Being more productive
感觉更有活力
Feeling more energetic
享受“欺骗餐”
Relishing “cheat meals”
让医生感到惊讶
Surprising their doctor
喜欢他们的衣服合身
Loving how their clothes fit
为家人树立好榜样
Setting a good example for their family
享受运动和户外活动
Enjoying sports and outdoor activities
战胜疾病或功能障碍
Beating a disease or dysfunction
培养新的体育爱好
Tackling a new physical hobby

我喜欢这些理由，因为它们简单、具体、真诚地展现了美好生活——是真正让你拥有出色身材的理由。你的清单是什么样的？你为什么想要实现你刚刚确认的目标？你为什么坚持健身？集思广益，写下你的理由，直到你感到兴奋并准备好付诸行动，因为很快，你就会努力让它们变成现实。

I love these because they’re simple, specific, and sincere slices of the good life—the real kind of reasons to get into outstanding shape. What would your list look like? Why do you want what you’ve just affirmed? Why are you committed to your fitness? Brainstorm your reasons and write them down until you feel keyed up and ready to get into action, because soon, you’ll be working to make them all a reality.

现在我们已经思考了您保持良好体形的最个人原因，让我们来谈谈健身最直观的层面：视觉。

Now that we’ve contemplated your most personal reasons for getting into great shape, let’s talk about the most visceral dimension of fitness: the visual.

您的理想身材是什么样的？

What Does Your Ideal Body Look Like?

如果你和大多数读者一样，想要展现自己独特的形象。这本身并没有错。仅仅因为镜子里的你渴望健身，并不意味着你是个自恋狂。诚然，市面上有很多自命不凡的健身狂人，但如果我们能稍微利用一下虚荣心，让自己感觉良好，那又有什么错呢？尤其是当这种能量渗透到我们生活的方方面面，提升我们去爱、去工作、去娱乐的能力时。正如《黄金时段》的迪昂·桑德斯所说：“如果你看起来不错，你感觉也不错。如果你感觉不错，你就会玩得开心。如果你玩得开心，他们就会付你丰厚的报酬。”

If you’re like most people reading this book, you want to look a certain way. And there’s nothing wrong with that. Just because you’re motivated by the mirror doesn’t mean you’re a narcissist. To be sure, there are plenty of puffed-up fitness wackadoos out there, but if we can trade on our vanity a bit to help us feel fantastic, what’s wrong with that? Especially when that energy flows to every aspect of our lives, enhancing our ability to love, work, and play. As “Prime Time” Deion Sanders said, “If you look good, you feel good. If you feel good, you play good. If you play good, they pay good.”

如果可以随心所欲，你的身材会是什么样子？文字和白日梦是不错的起点，但让我们更进一步，找几张你想要的身材照片。可以是正值巅峰的电影明星或运动员，比如《300勇士》里的杰拉德·巴特勒，也可以是你在网上关注的网红，或者其他什么人。找到照片后，把它们保存到电脑、手机或云端，随时获取灵感。有些人也喜欢把它们打印出来贴在健身日记里。

If you could have it your way, what would your body look like? Words and daydreams are a good place to start, but let’s go further and find a couple of pictures of the type of body you want. Maybe it’s a movie star or athlete in their prime, like Gerard Butler in 300, an influencer you follow online, or someone else. Once you’ve found your pictures, save them on your computer or phone or in the cloud for whenever you need a jolt of inspiration. Some people also like to print and stick them in their fitness journals.

因为不确定什么可能，所以不知道该选择什么？从这里开始：要怎样才能光着膀子去海滩而不显得不安全？找几张这种造型的照片，因为每个人都能做到。

Not sure what to choose because you’re not sure what’s possible? Start here: How would you have to look to hit the beach shirtless without a hint of insecurity? Find a couple of pictures of that look because that’s something everyone can accomplish.

何必费心记录你的目标呢？因为你知道，每一次完成“更肥更瘦更强壮”的训练，都是迈向像这本书一样真实体格的基石，而非你想象中的虚幻。更重要的是，当你定期拍摄自己的进度照片（本书后面会谈到这一点）时，当你见证自己的身材接近巅峰时，你的兴奋感会与日俱增。

Why bother with pictures of your goal? Because it helps to know that every completed Bigger Leaner Stronger workout is a stepping stone to a physique that’s as real as this book, not merely a figment of your imagination. What’s more, when you take regular progress pictures of yourself (something we’ll talk about later in this book), your excitement will mount as you witness your body approaching its prime.

您的理想身材是什么样的？

What Does Your Ideal Body Feel Like?

这段旅程最大的益处之一，就是拥有强健健康的身体，而不是虚弱无力的身体，这会带来无比的愉悦。拥有健康的身体，能量、情绪、警觉性、思维清晰度和身体韧性都会大幅提升，等等。此外，还有更深刻的体验在等着我们，比如更亲密的关系、更自豪、更有意义、更满足，以及更自我实现。

One of the biggest benefits of this journey is the sublime pleasure of inhabiting a strong, fit body rather than a weak, disabled one. Getting fit produces an uprush of energy, mood, alertness, mental clarity, and physical resilience, to name just a few. And then there are the more profound experiences that await, like more intimacy, pride, purpose, satisfaction, and self-actualization.

让我们以肯定句的形式来探索这对你来说意味着什么——用积极的语句来描述你期望的状态，比如“我总是精力充沛”和“我的思维总是敏捷、清晰、专注”。我知道这听起来有点玄乎，但研究表明，创建和回顾肯定句可以让你从多方面受益，包括提高锻炼依从性、工作记忆和认知表现。

Let’s explore what this might be like for you in the form of affirmations—positive statements that describe desired states of being like “I’m always full of energy” and “My thinking is always quick, clear, and focused.” I know it sounds a bit woo-woo, but research shows that creating and reviewing affirmations can benefit you in various ways, including enhancing exercise compliance, working memory, and cognitive performance.

我希望您能解决四大类健康和健身肯定问题：

There are four broad categories of health and fitness affirmations that I’d like you to address:

身体。身体肯定句关注的是身体的活力、美丽和功能。它们包括“我每晚都睡得很好”、“我很少生病”和“我没有明显的疼痛”之类的陈述。
Physical. Physical affirmations concern physical energy, beauty, and function. They include statements like “I sleep well every night,” “I’m rarely sick,” and “I have no significant aches or pains.”
精神层面。精神层面的肯定与认知有关——你通过思考和体验获取知识和理解的能力。这可以包括诸如“我专注”、“我学得很快”和“我记忆力很好”之类的宣言。
Mental. Mental affirmations concern cognition—your ability to acquire knowledge and understanding through thinking and experiencing. This can include proclamations like “I focus deeply,” “I learn quickly,” and “I remember easily.”
情绪肯定。情绪肯定与积极或消极的感觉有关。它们可以包括诸如“我的感觉无法控制我”、“我总能找到灵感”和“我很容易从挫折中恢复过来”之类的宣言。
Emotional. Emotional affirmations relate to positive or negative sensations. They can include declarations like “My feelings don’t control me,” “I can always find inspiration,” and “I bounce back easily from setbacks.”
精神层面。精神层面的肯定句关乎你的目标感和动力。这可以包括诸如“我始终保持最真实的自我”、“我一直在成长”、“我的命运掌握在我手中”以及“我知道我会成功”之类的宣言。
Spiritual. Spiritual affirmations involve your sense of purpose and motivation. This can include pronouncements like “I’m always my most authentic self,” “I’m always growing,” “I make my destiny,” and “I know I’ll succeed.”

以下是一些让你的肯定句发挥最大作用的技巧：

And here are several tips for getting the most out of your affirmations:

尽量简短。这样更容易理解和记忆。四五个词的句子比冗长的文字更有效。
Keep them short. This makes them easier to process and remember. A sentence of four or five right words is more effective than a windy passage.
以“我”或“我的”开头。肯定句以你为中心，所以你应该从这里开始。“我的肩膀不疼了”比“我的肩膀疼消失了”好得多。
Start with “I” or “My.” Affirmations center on you, so that’s where you should start. “I have no shoulder pain” is much better than “The pain in my shoulders has disappeared.”
用现在时写，而不是将来时。例如，“我享受我的饭菜，永远不会感到饥饿或渴望”优于“我将享受我的饭菜，永远不会感到饥饿或渴望”或“三个月内，我将享受我的饭菜，永远不会感到饥饿或渴望”。
Write in the present tense, not in the future. For example, “I enjoy my meals and never struggle with hunger or cravings” is superior to “I will enjoy my meals and never struggle with hunger or cravings” or “Within three months, I’m enjoying my meals and never struggling with hunger or cravings.”
不要肯定“想要”或“需要”。你应该关注的是存在、做事或拥有，而不是渴望。
Don’t affirm “wanting” or “needing.” You want to focus on being, doing, or having, not desiring.
积极地表达。这可能需要你摒弃消极的想法和态度，但你的言语不应该体现这一点。想想“我很自律，也很有决心”，而不是“我不再缺乏自律和动力了”。或者想想“我喜欢我的训练”，而不是“我不害怕锻炼”。
Make positive statements. This may require rejecting negative thoughts and attitudes, but your words shouldn’t represent this. Think, “I’m disciplined and determined,” not “I’m no longer undisciplined and unmotivated,” or “I enjoy my training,” instead of “I don’t dread working out.”
在你的肯定句中加入一些情感元素，比如“我[情感]关于……”或“我感觉[情感]”。例如，你可以说“我很高兴每天都能变得更健康一点。” 这句话可以让你的想法更令人兴奋（从而更有影响力），并影响你在做肯定句时的感受（例如，当你上床睡觉时，你会感到很兴奋，因为你知道你今天变得更健康了）。
Give your affirmations some emotion by including, “I’m [emotion] about …” or “I feel [emotion].” For example, you could say “I’m excited to get a little fitter every day.” This addition can make your ideas more exciting (thus impactful) and influence how you feel during whatever you’re affirming (for example, actually feeling excited when you go to bed because you know you got a little fitter that day).
让你的主张令人信服。不切实际的肯定对你没什么用，所以一定要确保你阐述的概念是你可以信赖的。如果你感到困惑，可以先用一些限定词，比如“我愿意……”或“我愿意相信我能……”来开头。
Make your claims believable. Unrealistic affirmations won’t do much for you, so make sure you’re formulating concepts that you can have faith in. If you’re struggling, start with a qualifier like “I’m open to …” or “I’m willing to believe I can …”

准备好开始涂鸦了吗？太棒了！每个类别（身体、心理、情感和精神）从一句肯定句开始，然后根据需要反复修改，直到找到能与你产生深刻共鸣、激发快乐和积极情绪的概念和措辞。

Are you ready to start scribbling? Great! Begin with one affirmation per category (physical, mental, emotional, and spiritual), and revise them as much as you need to find concepts and phrasings that resonate deeply with you, sparking joy and positivity.

好的。你已经构思了你的第一批肯定句。你应该怎么运用它们呢？我喜欢每天早上醒来第一件事就是读它们，然后每当我感到沮丧时再重温一遍。每天的重复能强化我的目标，而当我失去动力时，按需复习能帮我重拾动力。你也可以随时添加更多肯定句！

All right. You’ve formulated your first affirmations. What should you do with them? I like to read them first thing every morning and then revisit them whenever I feel down. The daily repetition reinforces my intentions, and the as-needed reviews help breathe wind back into my sails when I’m losing momentum. Feel free to add more affirmations as you go, too!

无论何时，当你感到迷茫或需要提神的时候，回顾一下你在本章中所做的工作。无论是浏览你最喜欢的餐厅的菜单，在冰淇淋货架前驻足，还是清晨像从卡车上滚下来的木头一样从床上爬起来，都要记住它。定期回顾你的个人“为什么”、体格目标和自我肯定，这样当你遇到困难或挫折时，你可能会踉跄，但不会停滞不前。你总能找到方法让自己稳定下来，坚持不懈地朝着目标前进。

Review the work you’ve done in this chapter whenever you’re dragging anchor or need a pick-me-up. Remember it when you’re scanning the menu of your favorite restaurant, rubbernecking at the ice cream aisle, and rolling out of bed in the morning like a log off a truck. Return regularly to your personal “whys,” physique goals, and affirmations, so when you encounter difficulties or setbacks, you may stagger but you won’t stall. You’ll always find a way to steady yourself and persevere toward your goals.

不过，这个过程并非易事。它需要时间，需要耐心，也需要韧性。你不可能在二十天内就从大肚腩变成腹肌，也不可能在几周内就让手臂变得丰满或胸部变得丰满。提升体格固然是一项值得付出的努力，但正如我之前所说，你必须付出很多才能收获很多。

The process won’t be a cakewalk, though. It’ll take time. It’ll take patience. It’ll take resilience. You can’t go from cauldron-bellied to washboard-abbed in twenty days or bulge your arms or swell your chest in a couple of weeks. Upgrading your physique is a rewarding endeavor, but as I said earlier, you have to give a lot to get a lot.

因此，下一章我们将探讨自律这个棘手的话题。我们将学习如何避免常见的意志力错误和陷阱，以及如何培养实现卓越健康所需的性格。

That’s why, in the next chapter, we’ll explore the sticky subject of self-discipline. We’ll learn how to avoid common willpower mistakes and pitfalls, and how to cultivate the character required to achieve outstanding fitness.

关键要点

Key Takeaways

人们遵循饮食和训练方案的原因有很多，但找出自己的原因很重要。
There are many reasons why people follow diet and training regimens—but it’s important to discover your reasons.
找到您想要的体型图片，并将它们保存在您的计算机或手机或云端，以便在您需要灵感时随时使用。
Find pictures of the type of body you want and save them on your computer or phone or in the cloud for whenever you need a jolt of inspiration.
想象一下您的理想身材给您的感觉是什么样的，然后将其记下来作为肯定句，即描述期望状态的积极陈述。
Imagine what your ideal body feels like for you, and then jot it down as affirmations, which are positive statements that describe a desired state.
您可以将健康和健身肯定分为四大类：身体、心理、情感和精神。
- 身体肯定涉及身体的能量、美丽和功能。
- 心理肯定与认知有关——通过思考和体验获取知识和理解的能力。
- 情绪肯定与积极或消极的感觉有关。
- 精神上的肯定涉及你的目标感和动力。
You can organize your health and fitness affirmations into four broad categories: physical, mental, emotional, and spiritual.
- Physical affirmations concern physical energy, beauty, and function.
- Mental affirmations concern cognition—your ability to acquire knowledge and understanding through thinking and experiencing.
- Emotional affirmations relate to positive or negative sensations.
- Spiritual affirmations involve your sense of purpose and motivation.
使用您所制定的陈述的最佳方法之一是每天早上开始新的一天之前或每当您感到沮丧时阅读它们。
One of the best ways to use the statements you’ve formulated is to read them every morning before you start your day or whenever you feel down.

伟大的想法

The Big Ideas

1. 抵制那些破坏你健康的诱惑。

1. Tackle temptations that sabotage your fitness.

2. 增强你坚持计划的能力。

2. Supercharge your ability to stick to your plan.

3. 妥善管理压力，提高效率

3. Manage stress properly to make it productive

5

提升意志力的艺术与科学

The Art and Science of Upgrading Your Willpower

“艰难的选择，轻松的生活。轻松的选择，艰难的生活。”

“Hard choices, easy life. Easy choices, hard life.”

—杰日·格雷戈雷克

—JERZY GREGOREK

一个根据美国心理学会2010年的一项调查，缺乏意志力是人们实现目标的首要障碍。这让许多人感到内疚，觉得自己辜负了自己和他人，生活在很大程度上不受自己掌控。相反，他们觉得自己的很多行为都受情绪、冲动和渴望的支配。

According to a 2010 survey conducted by the American Psychological Association, lack of willpower is the number one obstacle people face in achieving their goals. This makes many of them feel guilty about letting themselves and others down and that their lives are, in large part, not under their control. Rather, they feel that many of their actions are dictated by emotions, impulses, and cravings.

另一方面，研究表明，意志力更强的人在生活中享有许多优势——他们在学校表现更好，赚更多的钱，拥有更好的社交和恋爱关系，并且通常更快乐、更健康、压力更小。

On the other hand, studies show that those with higher levels of willpower enjoy many advantages in life—they do better in school, earn more money, have better social and romantic relationships, and are generally happier, healthier, and less stressed.

显而易见，意志力越强，意志力就越弱，正如任何力量——身体上的、情感上的、精神上的——总是胜过软弱一样。然而，无论我们的意志力水平如何，我们每个人都面临着挑战，尤其是那些想要保持健康的人。有些挑战是生理性的——例如，我们渴望吃油腻、含糖的食物，而我们的大脑认为这些食物对我们的生存至关重要——而有些挑战则更具我们自身的特性。我们觉得诱人的东西，别人可能会觉得令人厌恶。而他们的恶习对我们来说，可能就像航空食品一样诱人。

It’s clear, then, that more willpower always trumps less, just as strength of any kind—physical, emotional, spiritual—is always superior to weakness. Regardless of where we generally fall on the willpower spectrum, however, we all have challenges to face, especially those of us who want to get and stay fit. Some of these difficulties are biological—for example, the desire to eat greasy, sugary foods that our brains recognize as vital to our survival—and others are more uniquely ours. What we find tempting, someone else might find repulsive. And their vices might be as appealing to us as airline food.

无论细节如何，其中的伎俩都是一样的。你再次逃避健身的借口，和那个吃货再次暴饮暴食的借口惊人地相似。你如何为健身课找借口，别人如何减轻自己屈服于尼古丁渴望的罪恶感。看来，自律的挣扎只是人之常情。

Whatever the details, the machinations are the same. Your excuse for skipping the gym—again—is remarkably similar to the foodie’s justification for bingeing again. How you justify walking through a workout is how someone else eases the guilt of giving in to his cravings for nicotine. It would appear that the struggles of self-discipline are just part and parcel of being human.

然而，为什么自律对某些人来说是如此沉重的负担？为什么他们如此轻易地放弃目标？为什么他们如此沉溺于自我破坏的行为？我们又该如何应对呢？为了解答这些问题，让我们努力更好地理解这头吞噬意志力的野兽的本质，以及如何成功地驯服它。

Why is self-discipline such a heavy burden for some people though? Why do they give up so easily on goals? Why do they blissfully indulge in so many self-sabotaging behaviors? And what can be done about it? To answer these questions, let’s endeavor to better understand the nature of this willpower-devouring beast and how to successfully tame it.

当我们说某人有或缺乏意志力时，通常指的是他们说“不”的能力。他们本该为考试学习，却接受了电影的邀请。他们努力按照计划进餐，却无法抗拒苹果派的诱惑。简而言之，他们很难说“我不会”。

When we say someone has or lacks willpower, we’re usually referring to their ability to say “no.” They’re supposed to study for the exam, but instead accept the invitation to the movies. They’re trying to follow their meal plan, but just couldn’t resist the apple pie. In short, they have trouble saying “I won’t.”

不过，意志力还有另外两个方面：“我愿意”和“我想要”。“我愿意”的力量是“我不会”的另一面——它是一种即使你不想做某事也能坚持下去的能力，比如坚持锻炼、支付逾期账单或熬夜加班。而“我想要”的力量是，当冲动袭来时，你能够记住原因——你真正想要的长期目标或事物——而不是快餐或慵懒的夜晚。

There are two other aspects to willpower, though: “I will” and “I want.” “I will” power is the other side of the “I won’t” coin—it’s the ability to do something even when you don’t want to, like grinding through a workout, paying the overdue bill, or burning the midnight oil. And “I want” power is the ability to remember the why when impulse strikes—the long-term goal or thing you really want—more than the fast food or night on the couch.

如果你能用你的意愿、意志和欲望赢得比输掉的更多战斗，那么你就能成为自己命运的主宰。拖延症被克服了。最坏的习惯被取代了。诱惑被驱散了。

If you can win more battles than you lose with your won’ts, wills, and wants, then you can become the master of your destiny. Procrastination licked. Worst habits replaced. Temptations banished.

然而，这种能力需要付出努力。真正的意志力挑战并非转瞬即逝的“那该多好啊”的幻想，它来得快去得也快。它更像是一场善恶之间在你脑海中激烈展开的殊死搏斗。你之所以能感受到这种感觉，是因为当你的大脑专注于奖励的承诺时，它会沉浸在一种叫做多巴胺的化学物质中，突然间，你所能听到的只有即时满足的甜蜜歌声。

This ability takes work, though. A real willpower challenge isn’t a fleeting, “wouldn’t that be nice” fancy that disappears as quickly as it came. It’s more like an all-consuming battle between good and evil raging inside your skull. You feel it physically because when your brain fixates on a promise of reward, it gets bathed in a chemical called dopamine, and suddenly, all you can hear is the sweet song of immediate gratification.

多巴胺也是一个狡猾的小恶魔，因为它并非为了让你感到快乐和满足而设计的。它的作用是刺激你采取行动，通过唤醒你、增强你的注意力、激发你对目标的渴望来实现这一点。此外，多巴胺的释放还会触发引发焦虑的压力荷尔蒙的释放。所以，你越是想着你想要的东西，它就越重要，你就越想立刻得到它。

Dopamine is a devious little devil too, because it’s not designed to make you feel happy and content. Its role is to stimulate you to action, which it achieves by arousing you, sharpening your focus, and revving your drive toward the prize. Furthermore, when dopamine is released, it also triggers the release of anxiety-inducing stress hormones. So the more you think about the thing you want, the more important it becomes, and the more you want it right now.

然而，我们没有意识到，我们感受到的压力并非源于没有甜点、没有鞋子或没有糖果粉碎传奇奖杯。欲望本身才是压力的根源，就像一根情感的棍子，迫使我们不得不服从。我们的大脑也根本不关心更大的图景。它根本不在乎我们体重增加二十磅或钱减少几百美元后会有什么感受——它只会找到快乐的源泉，然后不断制造麻烦，直到我们屈服，即使追求这些承诺会带来风险和混乱，最终带来的问题可能比它本身的价值更大。讽刺的是，我们如此渴望的回报可能会一次又一次地从我们身边溜走，但只要有一丝希望最终获得它们，我们就会一直沉迷其中，有时甚至到了痴迷的地步。

What we don’t realize, however, is that this stress we feel isn’t caused by not having the dessert, pair of shoes, or Candy Crush trophy. The desire itself causes the stress, like an emotional stick compelling us to obey. Our brain doesn’t give a damn about the bigger picture, either. It cares nothing about how we’ll feel when we’re twenty pounds heavier or a few hundred dollars poorer—it simply identifies sources of pleasure and then raises hell until we give in, even if pursuing those promises will entail risky, chaotic behavior likely to cause more problems than they’re worth. Ironically, the rewards that we so ardently desire can escape us time and again, but if there’s even an outside chance to finally secure them, we can remain hooked, sometimes to the point of obsession.

我们必须应对的另一个问题是光环效应。研究表明，承诺某种奖励会引发多巴胺释放，从而促使我们追求其他奖励。例如，当你观看色情图片时，你可能会更容易做出冒险的财务决策；而如果你梦想着一夜暴富，食物可能会突然变得诱人。

Another problem we have to contend with is the halo effect. Research shows that the dopamine release triggered by the promise of one type of reward to make us more likely to pursue others. For example, when you look at erotic images, you may be more likely to make risky financial decisions, and if you dream about striking it rich, food can suddenly become very appetizing.

这种寻求奖励的行为在当今的现代社会尤为敏感——这个世界充斥着各种精心设计的“蜜罐”，旨在让我们欲罢不能。零售商精心设计店内体验，以吸引我们购买——从我们进店时的所见所闻，到过道的布置、货架的摆放、空气中弥漫的香味、提供的免费样品、背景音乐的节奏等等。食品科学家测试了数百种产品，以找到它们的“极乐点”——即糖、盐和脂肪等关键成分的精确含量，才能让每一口都充满愉悦感。社交媒体开发者精心设计算法，让你的神经元被多巴胺淹没，这解释了社交媒体用户中出现的许多成瘾行为。

This reward-seeking behavior is especially touchy in today’s modern world—one with many honeypots explicitly engineered to keep us wanting more. Retailers design our in-store experiences to entice us to buy—from what we see when we enter to the arrangement of the aisles, the stocking of shelves, the scents pumped in the air, the free samples offered, the tempo of the background music, and more. Food scientists test hundreds of variations of products to find their “bliss points”—the precise amounts of key ingredients like sugar, salt, and fat needed to produce a blaze of delight in every bite. Social media makers carefully craft algorithms to drown your neurons in dopamine, which explains a lot of the addictive behavior seen among social media users.

当我们持续沉浸在多巴胺之中时，很容易感觉自己像个大痒痒的、总是需要挠的痒痒。考虑到我们的神经元被无休止、无法逃避的消费欲望过度刺激，普通人成为沉迷于垃圾食品、娱乐和社交媒体的肥胖拖延者也就不足为奇了。因此，要想避开这些陷阱，并在这个美丽新世界中取得成功（抱歉，不得不这么做），就需要做出相当大的“正常”行为转变。

When we’re constantly awash in dopamine, it’s all too easy to feel like one big itch that always needs scratching. And when we consider our neurons, overtargeted and overstimulated by the incessant and inescapable calls for consumption, it’s no surprise that the average person is an overweight procrastinator hooked on junk food, entertainment, and social media. Therefore, it takes a rather dramatic shift away from “normal” behavior to avoid these traps and succeed in this brave new world (sorry, had to).

首先，我们必须学会区分摆在我们面前的那些有害的奖励，以及那些能带来真正满足感和满足感的奖励。想象一下，你在最喜欢的汉堡店排队，渴望吃一大堆高热量的油腻肉、奶酪和面包。然而，迷雾暂时散去，你想起自己正在节食。减肥也很重要。你想要健康、快乐、强健。你对着一切神圣的事物（也略带世俗的）发誓，这次你一定会坚持到底。

First, we must learn to distinguish between the many toxic rewards dangled in front of us and the genuine ones that produce true fulfillment and satisfaction. Imagine you’re in line at your favorite burger joint, craving a thousand-calorie heap of greasy meat, cheese, and bun. The fog clears for a moment, however, and you remember that you’re on a diet. Losing the weight matters too. You want to be fit, healthy, and happy. You swore on everything sacred (with a nod to the profane) that you’d see it through this time.

从这个角度来看，你即将吃的芝士汉堡对你构成了威胁。但它不可能一边拿着几把炸薯条一边强行塞进你的喉咙。它需要你的配合。所以，从这个意义上说，你才是威胁。自我破坏才是敌人，而不是碎牛肉和土豆条。

When viewed in that context, the cheeseburger you’re about to eat poses a threat to you. It can’t force itself down your throat with a few handfuls of french fries in tow, though. It needs your cooperation. So, in this sense, you’re the threat. Self-sabotage is the enemy, not ground beef and potato sticks.

那么，我们该如何驯服这个潜伏在我们心灵深处的狡猾敌人呢？让我们来一探究竟。

How can we tame this wily foe lurking in the murky recesses of our psyche, then? Let’s find out.

不要与浪潮对抗，要顺势而为

Don’t Fight the Wave—Ride It

忙碌了一天，你刚躺到沙发上，思绪就开始飘忽不定。突然，一品脱闪闪发光的冰淇淋出现在你眼前，你的唾液腺立刻被吸引住了。不，你对自己说，除了冰淇淋什么都行！别想冰淇淋了！

You’ve just hit the couch after a long, tiring day, and your mind begins to wander. Suddenly, a glowing pint of ice cream materializes, and your salivary glands snap to attention. No, you say to yourself, anything but ice cream! Don’t think about ice cream!

然而，这些命令根本不起作用。你越是努力驱散那冰冷、奶油味十足的甜点的幻象，它就越是占据你的意识，控制着你的神经系统。最终，似乎只有用勺子把那东西往喉咙里一塞，才能消除你的警觉。

The commands don’t work, though. The harder you try to banish the vision of the cold, creamy dessert, the more it dominates your consciousness and grips your nervous system. Finally, the only way to extinguish the alarm bells appears to be spooning the stuff down your gullet.

在这种情况下，问题不在于掉进流沙，而在于挣扎着想要逃脱。幸运的是，还有另一种方法可以应对这种紧急情况。研究表明，愿意思考和感受情绪而不采取行动，是应对各种挑战的有效方法，例如情绪障碍、食物渴望和成瘾。另一方面，试图压抑负面想法和情绪，例如自我批评、担忧、悲伤或渴望，可能会导致更强烈的自卑感、焦虑和抑郁，甚至暴饮暴食。

The problem in this scenario isn’t the fall into the quicksand, but rather the flailing attempt to escape. Fortunately, there’s another way to deal with such an emergency. Research shows that a willingness to think thoughts and feel feelings without acting on them is an effective method of dealing with a wide variety of challenges, such as mood disorders, food cravings, and addiction. On the other hand, trying to suppress negative thoughts and feelings, like self-criticism, worries, sadness, or cravings, can lead to greater feelings of inadequacy, anxiety, and depression, and even overeating.

换句话说，与其“克制”冲动去做那些我们知道不该做的事情，不如试着“顺势而为”，直到它达到顶峰并逐渐消退，让头脑冷静下来。这其实并不像听起来那么难。当一个令人不安的想法或渴望出现时，只需平静地面对它，而不是试图将其从脑海中驱逐出去。你不必去思考它的含义或去解读它。你只需要接受它的存在，并把它当作一件无关紧要的事情，慢慢淡忘，让它自然消逝。

In other words, instead of “fighting the urge” to do something we know we shouldn’t, we should try to“ride the wave” until it crests and peters out, when cooler heads can prevail. This doesn’t have to be as difficult as it sounds, either. When a disturbing thought or longing appears, just face it calmly instead of trying to eject it from your mind. You don’t have to contemplate its meaning or read into it. You just have to accept that it’s there and play it down as something unimportant that’ll fade.

“顺势而为”与节食尤为相关，因为研究表明，你越是试图压抑对食物的想法，就越有可能陷入食欲和暴饮暴食的困境。发表在《成瘾行为心理学》杂志上的一项研究，提供了一种更有效的应对饥饿感和食欲的策略，旨在帮助人们减少吸烟量。这个技巧如下：首先，注意并接受不良情绪；然后，提醒自己，虽然你可能无法始终控制思绪和情绪的游移，但你始终可以控制自己的反应；最后，在沉迷于任何你感兴趣的事物之前，请记住你的目标是什么，以及你为何要坚持下去。

“Riding the wave” is particularly relevant to dieting, as research shows that the more you try to suppress thoughts about food, the more likely you are to struggle with cravings and binge eating. A much better strategy for dealing with hunger and cravings can be found in a study published in the journal Psychology of Addictive Behaviors to help people smoke fewer cigarettes. The technique goes like this: first, notice and accept the undesirable feelings; then, remind yourself that while you may not always be able to control where your mind and emotions wander, you can always control how you respond; and finally, before indulging in whatever has your eye, remember the goal at stake and why you’re committed to it.

实施这一策略的一个简单方法是，在允许自己满足渴望或其他冲动之前，强制设定十分钟的等待时间。这看起来可能不多，但普林斯顿大学科学家的研究表明，它可以极大地改变你对情况的看法。等待不仅让你有时间停下来思考，还能削弱即时满足的诱惑力。通过将奖励推迟十分钟，你就能化解它最有效的破坏你意图的武器——紧迫感。

A simple way to implement this tactic is to introduce a mandatory ten-minute wait time before you allow yourself to act on a craving or other impulsive urge. This may not seem like much time, but research conducted by scientists at Princeton University shows that it can make a big difference in how you perceive the situation. The wait not only gives you time to pause and reflect on the matter, but it also tarnishes the allure of immediate gratification. By pushing the reward just ten minutes into the future, you can disarm its most effective weapon for undermining your intentions—urgency.

这种方法也能帮助你克服“我要做”的挑战。如果你害怕某件你知道应该做的事情，那就坚持做十分钟，然后再决定是否继续。很有可能，你会发现，一旦你开始行动，你就会想要坚持下去。

This approach can help you overcome “I will” challenges as well. If you’re dreading something you know you should do, commit to doing it for ten minutes, and then decide whether to continue. Chances are, you’ll find that once you’re in motion, you’ll want to keep going.

为了（未来的）你而做

Do It for (Future) You

“我想要作品

“I want the works

我想要全部作品

I want the whole works

礼物、奖品、糖果和惊喜

Presents and prizes and sweets and surprises

各种形状和大小

Of all shapes and sizes

现在

And now

不管怎样，我现在就要

Don’t care how, I want it now

不管怎样，我现在就要”

Don’t care how, I want it now”

这句话是《威利·旺卡和巧克力工厂》里维鲁卡唱的，如果你仔细聆听，就能听到每天都有数百万人跟着轻声吟唱。他们想要一切，而且现在就想要。食物、娱乐、金钱、爱情、腹肌——凡是你能想到的，都有。

Those words were sung by Veruca in Willy Wonka and the Chocolate Factory, and if you listen closely, you can hear millions of people softly singing along every day. They want it all, and they want it now. Food, entertainment, money, love, abs—you name it.

问题就在于此：我们等待奖励的时间越长，奖励的吸引力就越小。经济学家称之为时间偏好——我们根据获得奖励所需的时间长短来“打折”奖励的价值。时间偏好高的人会打很大的折扣，他们更在意眼前的满足感，而不是长期的回报或后果。然而，时间偏好低的人则表现出相反的行为，他们更在意未来的快乐，并选择放弃眼前的利益来最大化它。

Here’s the rub: The longer we have to wait for rewards, the less desirable they become. Economists call this our time preference—how much we “discount” a reward’s value based on how long it will take to receive it. People with a high time preference discount heavily, caring far more about immediate satisfaction than long-term payoffs or consequences. Those with a low time preference, however, exhibit the opposite behaviors, caring more about future pleasure and choosing to forgo immediate benefits to maximize it.

有些人比其他人更看重未来，研究表明，时间偏好越高的人，自控力就越差。时间偏好在很多方面有助于解释为什么消费者信用卡债务飙升，为什么快餐店的利润远高于健身房，以及为什么仍有数百万人每天吸烟。说到关键时刻，一鸟在手——或者巨无霸——往往比林中多得多。

Some people discount the future more steeply than others, and studies show that the higher someone’s time preference is, the worse their self-control will be. In many ways, time preference helps explain why consumer credit card debt is soaring, why fast-food joints are far more profitable than gyms, and why millions of people still light up cigarettes every day. When it comes to the crunch, one bird—or Big Mac—in the hand is often worth many more in the bush.

就像生活中大多数积极而有意义的事情一样，健身很大程度上是一种时间偏好上的锻炼（呵呵）。为了享受更强壮、更精瘦、更结实的身材带来的成果，你愿意忍受多少不适？为了追求更大却迟到的机会，你愿意放弃多少多吃少动的机会？你能多大程度地放眼未来？

Like most positive and meaningful things in life, fitness is very much an exercise (heh heh) in time preference. How much discomfort are you willing to endure to enjoy the fruits of a bigger, leaner, and stronger body? How many occasions to eat more and move less are you willing to forfeit in pursuit of larger, delayed opportunities? How well can you keep your eyes on the horizon?

降低时间偏好、增加长期成功机会的一个有效方法是改变我们对今天和明天回报的看法。例如，我们常常不想失去已经拥有的东西，即使以后会得到更有价值的东西。心理学家把这种现象称为损失厌恶，很多人在节食时都掉进过这个陷阱。当我们一心想着吃甜甜圈时，那一刻肯定比在未来某个模糊的时间点提前达到减肥目标更令人向往。然而，我们可以通过重新定义意志力挑战，将这种心理怪癖转化为优势。研究表明，在屈服于欲望之前，如果我们考虑一下未来的结果，以及现在的屈服将如何牺牲实现目标的进展，我们就能降低做出有悖于长期最佳利益的行为的可能性。

One powerful way to lower time preference and increase the chances for long-term success is to change how we view the nature of today’s and tomorrow’s rewards. For example, we often don’t want to lose something we have, even if we stand to gain something of greater value later. Psychologists refer to this as loss aversion, a trap many of us have fallen into when dieting. When we’re hovering over a doughnut, it sure seems a lot more desirable in the moment than reaching our weight loss goal a little sooner at some indistinct point in the future. We can turn this psychological quirk to our advantage, however, by reframing willpower challenges. Research shows that before surrendering to desire, if we think about the future outcome at stake and how giving in now will sacrifice progress toward it, we can lower the chances of acting against our best long-term interests.

所以，当你面临本周第三次吃下一堆热腾腾、配着各种你喜欢的配料的披萨时，不妨花点时间，生动地想象一下你拥有理想身材的感受。真切地感受你起伏的腹肌、鼓起的二头肌和强健的胸肌。想象一下，当你洗完澡，照镜子时，你对自己的新体型有多么自豪。看看你的衣服现在有多合身。然后想想，一口咬下披萨，意味着你将失去所有这一切，换来一个臃肿臃肿的身材。很有可能，那个饱含麸质的“油脂轮”会突然变得不再那么诱人。

So when you face the prospect of putting down a pile of piping hot pizza with all your favorite toppings—for the third time that week—take a moment to vividly imagine having achieved your ideal body composition. Really feel your rippling abs, bulging biceps, and powerful chest. Envision how proud you are of your new physique when you step out of the shower and look in the mirror. See how well your clothes now fit you. Then think about how digging into the pizza will mean trading all of that for a bloated and bulging body. Chances are the big glutenous grease wheel will suddenly look a lot less appetizing.

你也可以设定前面提到的强制等待十分钟的规则。如果十分钟的等待（并想象你长久以来的渴望）不足以压制住你放纵的欲望，那就放弃吧，但不要早于十分钟。

You can also institute the mandatory ten-minute wait mentioned earlier. If ten minutes of waiting (and visualizing the long-term desire) isn’t enough to squash the desire to indulge, then give in, but not before the ten-minute mark.

“等等，”你可能会想，“你不是说过吃披萨能让我拥有好身材吗？” 可以，但你很快就会明白，这只能是例外，而不是常规。你不必总是拒绝披萨，但如果你想保持身材，有时还是需要这么做。

“But wait,” you might be wondering, “I thought you said I could get into great shape eating pizza?” You can, but as you’ll soon learn, it’ll need to be the exception, not the rule. You won’t always have to say no to pizza, but there will likely be times when you do if you want to stay on track.

另一种改变时间偏好的高效策略是“预先承诺”，这意味着立即采取行动，强化你对某种行为的执着，并抵御任何偏离目标的诱惑。就像奥德修斯指示手下将他绑在桅杆上，以确保他不会沦为塞壬歌声的牺牲品一样，你也可以设置安全措施，让失败变得更加困难。这些防御措施包括你今天可以做的任何事，让你明天改变主意时感到困难和不适。

Another highly effective strategy to change your time preference is called precommitment, which entails taking action now to strengthen your dedication to a behavior and ward off any seductions to stray. Much like how Odysseus instructed his men to lash him to the mast to ensure he didn’t fall prey to the songs of the Sirens, you too can put safeguards in place, making it much harder to fail. These defenses consist of anything you can do today that makes it difficult and uncomfortable to change your mind tomorrow.

例如，如果你经常上网而耽误工作，可以下载一个名为“Cold Turkey”（www.getcoldturkey.com）的程序，它可以让你屏蔽特定网站和应用程序，甚至完全关闭互联网，时间长短由你决定。如果你难以坚持饮食计划，可以预先承诺，例如扔掉家里所有垃圾食品并且不再购买，每天准备健康的午餐带到公司，或者在www.dietbet.com等网站上投币。如果你想预先承诺定期锻炼，可以购买健身房的年度会员卡，而不是按月付费，注册在线教练服务，或者邀请朋友一起锻炼。

For example, if you have trouble with procrastinating on the Internet instead of working, you can download a program called Cold Turkey (www.getcoldturkey.com) that allows you to block specific websites and applications, or turn your Internet off altogether, for as long as you’d like. If sticking to a meal plan is your struggle, you can precommit by throwing out all junk food in the house and not rebuying it, preparing healthy lunches to bring to work every day, or putting money on the line at a website like www.dietbet.com. If you want to precommit to exercising regularly, you can pay for an annual gym membership instead of going month to month, sign up for an online coaching service, or recruit a friend to work out with you.

另一个帮助成千上万的人成功实现各种目标的工具是网站www.stickk.com。Stickk允许你设定目标和时间框架，下注，并决定如果失败了该如何处理。（例如，这笔钱可以捐给慈善机构，甚至是你不喜欢的组织，这可以成为更强大的激励手段。）

Another tool that has helped many thousands of people precommit successfully to all kinds of goals is the website www.stickk.com. Stickk allows you to set a goal and time frame, wager money, and decide what happens with it if you fail. (It could go to a charity, for example, or even an organization you don’t like, which can be a stronger incentive.)

让我们都变胖然后跳桥

Let’s All Get Fat and Jump Off Bridges

根据多项研究，只有10%的人摄入足够的水果和蔬菜来满足身体最基本的营养需求，只有20%的人进行足够的运动来维持整体健康。他们做了什么呢？32%的人每周至少吃一到三次快餐，70%的人摄入的糖分超过了正常摄入量，30%的人宁愿做家务、报税或清理车库，也不愿抽出时间锻炼。

According to several studies, just 10 percent of people eat enough fruits and vegetables to meet their body’s most basic nutritional needs, and just 20 percent exercise enough to preserve their general health and wellbeing. What do they do instead? Thirty-two percent eat fast food at least one-to-three times per week, 70 percent eat more sugar than they should, and 30 percent would rather do housework, file their tax returns, or clean out their garages than give time over to working out.

这些数据本应“吓唬我们”，但实际上却可能适得其反，因为它们提醒我们“其他人也在这么做”。如果真是这样，那它又能错到什么程度呢？

Statistics like these are supposed to “scare us straight,” but they can actually have the exact opposite effect because they remind us that “everyone else is doing it too.” And when that’s the case, how wrong can it really be?

即使你不倾向于这样想，也不要以为你对这种思维方式免疫。相信我们并非如此，相信我们完全凭空设定自己的人生轨迹，这或许令人欣慰，但这根本不是事实。大量研究表明，无论我们是否意识到，他人的行为——甚至我们认为他们所做的——都会对我们的思想和行为产生显著的影响，尤其当我们观察的人就在我们身边时。

Even if you’re not inclined to think this way, don’t assume you’re immune to that turn of mind. It’s comforting to believe that we’re not like that, that we singularly chart our own course in a vacuum, but this simply isn’t true. Extensive research shows that what others do—and even what we think they do—has a marked effect on our thoughts and behaviors whether we realize it or not, especially when the people we’re observing are close to us.

当我们不确定如何思考或行动时，我们往往会观察他人的想法和行为，并效仿，即使是潜意识的。我们都本能地被人多力量大的诱惑所吸引。在营销界，这种效应被称为“社会认同”，它以各种各样的方式影响着我们。正因如此，顾客评价和推荐对每家企业都至关重要（“如果所有人都说好，那它一定好！”），公司不惜重金聘请明星代言（“如果大卫·贝克汉姆喜欢，那它一定好！”），媒体报道也如此有力（“如果《福布斯》报道了，那它一定好！”）。

When we’re not sure how to think or act, we tend to look at how other people think and act and follow along, even if subconsciously. We’re all instinctively drawn to the allure of safety in numbers. In the marketing world, this effect is known as “social proof,” and it’s used in myriad ways to sway us. This is why customer reviews and testimonials are vital to every business (“if all these people say it’s good, it must be good!”), why companies pay exorbitant sums to secure celebrity endorsements (“if David Beckham likes it, it must be good!”), and why media mentions are so powerful (“if Forbes has featured it, it must be good!”).

这种效应在我们的日常生活中也自然发生。每当我们告诉自己，某些行为是可以接受的，因为其他人也在做，或者因为这些行为很“正常”时，我们就是在诉诸社会认同。达特茅斯学院的科学家进行的研究表明，我们可以通过这种方式习得各种习惯，从暂时的解决方案到长期的习惯，而这些习惯可能来自我们认识或不认识的人，甚至包括我们在电影中看到的角色。

This effect also occurs naturally in our everyday lives. Whenever we tell ourselves that actions are acceptable because other people are doing them too or because of how “normal” they are, we’re appealing to social proof. Research conducted by Dartmouth College scientists suggests that we can pick up anything from temporary solutions to long-term habits this way, and they can come from people we do and don’t know, including even characters we see in movies.

现实情况是怎样的？思维方式和行事方式的传染性远超乎我们大多数人的想象。研究表明……

The reality? Mindsets and modi operandi are far more contagious than most of us realize. Studies show that …

那些有肥胖朋友和家人的人自己也更容易变得肥胖。
Those with obese friends and family members are far more likely to become obese themselves.
学生越相信他们的同学在考试中作弊，他们作弊的可能性就越大（即使他们错了）。
The more a student believes that their peers cheat on tests, the more likely the student is to cheat (even if they’re wrong).
人们越相信其他人少报自己的税款收入，他们自己欺骗国税局的可能性就越大。
The more someone believes that others underreport income on their taxes, the more likely they are to cheat the IRS themselves.
戒酒者与饮酒者交往的次数越多，他们开始喝酒的可能性就越大。
The more teetotalers hang out with people who drink alcohol, the more likely they are to start drinking too.
非吸烟者与吸烟者相处的时间越长，非吸烟者开始吸烟的可能性就越大。
The more nonsmokers hang out with smokers, the more likely nonsmokers are to start puffing away.
人们与感到孤独的人相处的时间越长，他们自己就越有可能感到孤独。
The more time people spend with those who feel lonely, the more likely they are to feel lonely themselves.

情况还会变得更糟，因为即使你不喜欢暴饮暴食、酗酒或吸烟，看到别人沉迷于这些恶习，也可能会鼓励你屈服于其他冲动。看到别人过度消费可能会潜意识地触发你暴饮暴食。听到有人翘班，可能会为你不锻炼找借口。读到有人背叛伴侣的新闻，可能会让你更容易接受不节食。

It gets worse, too, because even if overeating, drinking, or smoking isn’t your thing, seeing others indulge in these vices can encourage you to give in to other impulses as well. Seeing someone overspend might subconsciously trigger you to overeat. Hearing about someone skipping work might help you justify skipping your workout. Reading about someone cheating on their partner might make it more acceptable for you to cheat on your diet.

你可能听说过，我们往往是与我们相处时间最长的五个人的平均值，大量的科学证据也或多或少地证实了这一点。即使我们没有直接接受周围人破坏性的观点和行为，这些人的存在本身也会以潜移默化的方式影响我们，让我们更难去做自己想做的事情，更难成为自己想成为的人。

You may have heard that we’re the average of the five people we spend the most time with, and an abundance of scientific evidence confirms this to one degree or another. Even if we don’t directly adopt the destructive outlooks and activities of those we’re around most, the mere presence of these people can influence us in insidious ways, making it harder to do the things we want to do and become the people we want to be.

如果你刚开始健身，请记住这一点，因为这些“有害”的人总是第一个批评和质疑你的健身计划（以及任何你想做的积极的事情）。我对这类人有一个强硬的政策——果断地断绝关系——但无论你做什么，都不要让他们把你逼到绝境。如果你无法避免与这些人（同事、老板、亲戚等）接触，你至少可以通过减少互动，并在私事上与他们寒暄来化解他们的敌意。

Remember this if you’re just beginning your fitness journey because such “toxic” people are always the first to criticize and question it (and anything positive you might want to do, for that matter). I have a hardline policy for these types of folk—an abrupt and decisive parting of ways—but whatever you do, just don’t let them run you into the sand. If you can’t avoid contact with such people (coworkers, bosses, relatives, etc.), you can at least defang them by minimizing your interactions and offering them pleasantries over personal matters.

幸运的是，积极的态度和行为也具有感染力。所以，如果我们身边都是乐观向上、充满活力、意志力和自控力超群的人，我们也能“感染”这些特质。此外，研究表明，仅仅想想那些自律性高的人，就能暂时提升我们的意志力。

Fortunately, positive attitudes and behaviors are contagious as well, so if we surround ourselves with people who are generally upbeat, uplifting, and possessed of higher than average willpower and self-control, we too can “catch” these traits. Moreover, research shows that simply thinking about people with high levels of discipline can temporarily increase our willpower.

无论您是否在饮食和锻炼方面遇到困难，都可以通过做三件事让您的生活更轻松：

Whether you tend to struggle with diet and exercise compliance or not, you can make your life easier by doing three things:

限制你接触意志力挑战失败的例子。话虽如此，虽然这通常是个好建议，但看到别人失控可以增强一些人的决心，促使他们将这种失误视为对长期目标的威胁，而不是诱人的效仿。我恰好就是这种人。别人的失败让我想要更加努力地取得成功，而不是踌躇不前或放弃。事实上，我认为大多数人认为的“正常”行为都是非常消极和不受欢迎的——以至于我做决策的一个可靠指南是，首先问问“大多数”人在某种情况下会怎么做，然后再考虑做完全相反的事情的好处。
Limit your exposure to instances of people failing willpower challenges. That said, while this is generally good advice, watching others lose control can increase resolve in some people by prompting them to view such lapses as threats to long-term goals, not as tempting invitations to follow suit. I happen to be one of these types of people. Other people’s flops make me want to work harder to succeed, not falter or fold up. In fact, I view much of what most people consider “normal” as highly negative and undesirable—so much so that a reliable compass for my decision-making is to first ask what “most” people would do in a situation and then consider the merits of doing the exact opposite.
与至少一个和你同路并不断进步的人保持联系。你们甚至不必亲自同行。定期打电话、发邮件或发短信就足以鼓励彼此取得成功。
Connect with at least one person who’s on the same path as you and making progress. You don’t even have to physically take the trip together. Regular phone, email, or text check-ins can be enough to encourage each other’s success.
阅读或聆听他人如何健身的故事。我在我的播客 ( www.muscleforlife.show ) 上采访了那些使用我的计划、产品和服务来改变体型和生活的男士和女士。每周，我都会听到听众告诉我，这些采访给他们带来了多么大的激励，因为它们更加坚定了我的承诺：每个听众都能做到。
Read or listen to stories about how others have gotten fit. I interview men and women on my podcast (www.muscleforlife.show) who have used my programs, products, and services to transform their bodies and lives, and every week, I hear from listeners who tell me how motivating they find these interviews because they reinforce my promise that everyone listening can do it too.

“好”与“坏”的陷阱

The Trap of Being “Good” and “Bad”

你有没有在完成自己该做的事情或保持坚强时，夸自己“好”？或者，你有没有在拖延或冲动行事时，责备自己“坏”？你有没有把美德行为当作犯罪的借口？你当然有过。我当然有过。当然，每个活着的人都曾有过。

Have you ever praised yourself as “good” when you did what you needed to do or stayed strong? Or chided yourself as “bad” when you procrastinated or acted impulsively? Have you ever used virtuous behavior as permission to be sinful? Of course you have. Of course I have. Of course every human who has ever lived has.

科学家将这种现象称为“道德许可”，它会严重削弱我们的自控力。当我们将道德价值赋予自身行为时，它们会滋养我们仅仅想要自我感觉良好（足够好）的欲望，即使这样做会损害我们的长期目标或伤害他人。我们认为，通过做好事，我们“赢得了”做一点（或很多）坏事的权利。例如，在享受了一天成功的训练和饮食之后，我们可能会发现自己第二天睡过头、吃得过多，却仍然觉得自己理所当然、一切尽在掌握。

Scientists call this phenomenon moral licensing, and it can powerfully undermine our self-control. When we assign moral values to our actions, they can feed our desire to simply feel good (enough) about ourselves, even while we compromise our long-term aims or harm others. By being good, we reckon, we “earn the right” to be a little (or a lot) bad. For example, after basking in the glow of a successful training and eating day, we may find ourselves oversleeping and overeating the next, still feeling righteous and in control.

有趣的是，那些可以用来为“错误”行为辩护的“正确”行为甚至无需关联。研究表明，放弃购物的消费者更有可能觉得在奢侈食品上挥霍是合理的；当被提醒自己的美德时，人们往往会减少对慈善机构的捐赠；而仅仅是想着做好事，就会增加不道德或过度行为的可能性。

Interestingly, “right” behaviors that can justify the “wrong” don’t even have to be related. Studies show that shoppers who pass up a purchase are more likely to feel justified in splurging on indulgent foods; when reminded of their virtue, people tend to donate less to charity; and merely thinking about doing something good can increase the likelihood of immoral or excessive behavior.

更奇怪的是，当一些人想象自己本可以做却没做的事情时，他们会觉得自己理所当然。例如，在菜单上增加更健康的食品后，麦当劳的巨无霸销量比以往任何时候都要高，因为根据巴鲁克学院科学家的研究，仅仅是有机会吃得健康就能让人们感受到真正做到的满足感，这反过来又促使他们选择芝士汉堡。

In an even stranger feat of mental contortion, when some people imagine what they could’ve done but didn’t, they feel righteous. For instance, after adding healthier items to its menus, McDonald’s began selling more Big Macs than ever because, according to research conducted by scientists at Baruch College, the mere opportunity to eat healthily gave people some of the satisfaction of actually doing it, which in turn permitted them to choose the cheeseburger.

当我们渴望获得道德许可，偏离目标或标准时，很容易就能获得情感上的绿灯。然而讽刺的是，所有这些“被许可”的有害行为，却阻碍了我们实现真正重要的事情——健康的身体、强大的头脑、长寿的寿命、平衡的预算、完成的项目。我们欺骗自己，相信挥霍健康、金钱、时间、精力和机会是一种值得“珍惜”的“享受”，相信只要感觉良好，自我颠覆就没什么问题。

The moment we feel an ache for moral permission to stray from our goals or standards, it’s all too easy to find that emotional green light. The irony, however, is that all these “licensed” harmful behaviors keep us from achieving what really matters—a fit body, a robust mind, a long life, a balanced budget, a completed project. We’re tricking ourselves into believing that squandering our health, money, time, effort, and opportunities is a “treat” to be “cherished,” that self-subversion is okay so long as it feels okay.

要摆脱这个陷阱，我们首先必须停止道德化自己的行为。与其用“对”、“错”、“好”、“坏”这些模糊的情感来指导我们的行为，不如记住我们为什么要去做那些艰难的事情——比如锻炼身体、健康饮食和充足睡眠。我们需要将这些行为视为实现我们渴望的结果所必需的独立步骤，而不是用来抵消我们罪孽的高尚行为。

To escape from this trap, we must first stop moralizing our behaviors. Instead of using fuzzy feelings of “right” and “wrong” and “good” and “bad” to guide our actions, we need to remember why we’ve committed to doing the hard things—like exercising, eating well, and getting enough sleep. We need to view these actions as independent steps necessary for achieving the results we desire, not as noble conduct to counterbalance our sins.

就我们的目的而言，请记住，我们的目标不仅仅是有效的训练或精准的饮食。我们的目标在于看起来和感觉起来都健康、强壮、充满活力。这是我们每次锻炼后感受到的自豪和满足。这是我们很久没见到我们时人们脸上流露出的惊喜。这是我们爱情生活中新发现的亲密感。所以，暴饮暴食冰淇淋和逃避锻炼并不是我们用正确的想法就能消除的小“毛病”。它们是对我们总体目标的威胁，虽然它们不可避免地会赢得一些战斗，但我们必须确保它们不会赢得战争。

For our purposes here, remember that our goal isn’t just effective training or on-target eating. It’s looking and feeling fit, strong, and dynamic. It’s the pride and satisfaction we feel after every workout. It’s the surprise on people’s faces when they haven’t seen us in a while. It’s the newfound intimacy in our love life. So bingeing on ice cream and skipping workouts aren’t little “oopsies” that we can erase with the right thoughts. They’re threats to our overarching objectives, and while they’ll inevitably win some of the battles, we must ensure they don’t win the war.

妄想水晶球

The Crystal Ball of Delusion

另一种常见的放弃自控的心理伎俩是用未来谨慎的计划来为现在的放纵找借口。例如，研究表明，计划锻炼会增加节食作弊的可能性。在另一项研究中，承诺未来每周为慈善机构做三个小时的志愿服务，会使人们选择购买名牌牛仔裤等奢侈品的可能性翻倍，而不是购买价格相同的吸尘器等实用物品。在另一项实验中，同意辅导同学会减少人们向慈善机构捐款的金额。

Another common psychological trick for abandoning self-control is to justify indulging now with plans for future prudence. For example, research shows that planning to exercise can increase the likelihood of cheating on a diet. In another study, making a future commitment to volunteer three hours per week for a charity doubled people’s likelihood of choosing to buy an extravagance like designer jeans over a practical item like an identically priced vacuum cleaner. In another experiment, agreeing to tutor a fellow student decreased the amount of money that people donated to charity.

这种想法有点像道德许可，但它也带来了另一个关键问题：假设我们将来会做出不同的决定。我们可能会说：“今天我要多吃点甜点，但明天我会坚持我的饮食计划。”或者“今天我要不去锻炼，但明天我会加倍努力训练。”又或者“今天我要狂看我最喜欢的电视节目，但这周剩下的时间我什么都不会看。”

This type of thinking smacks of moral licensing, but it also introduces another critical problem: The assumption that we’ll somehow make different decisions in the future. “Today, I’ll eat more dessert,” we may say, “but tomorrow, I’ll stick to my diet.” Or “Today, I’ll skip my workout, but tomorrow, I’ll train extra hard.” Or “Today, I’ll binge on my favorite TV shows, but I won’t watch any for the rest of the week.”

如果我们知道可以完全依靠自己坚持到底，这种乐观或许合情合理。但我们都知道，事实并非如此。我们只是对未来的自己给予了过多的信任，指望他们能够完成我们现在无法做到的一切。我们总是草率地认为，自己会在几天、几周或几个月后变得更加热情、精力充沛、意志坚定、勤奋刻苦、积极进取、勇敢正直——无论什么——而且往往毫无理由地改变。当未来终于到来时，那个有原则、理想化的自己却已无处可寻，新的负担也比我们之前想象的更加沉重。于是，我们再次推迟，希望它们下次能拯救我们。就这样，我们给未来的自己背上了难以承受的任务和责任的重担。

Such optimism would be reasonable if we knew we could implicitly count on ourselves to follow through. But we both know that’s not how it goes. We simply give our future selves too much credit, counting on them to be able to do whatever we can’t bring ourselves to do now. We’re too quick to assume that we’ll be more enthusiastic, energetic, willful, diligent, motivated, brave, upstanding—whatever—in a couple of days, weeks, or months, and often for no good reason in particular. When the future finally arrives, that principled, idealized version of ourselves is nowhere to be found, and the new burdens are more demanding than we previously imagined them to be. And so we put them off again, hoping that they’ll rescue us next time. In this way, we freight Future Us with an impossible burden of tasks and responsibilities.

记住——未来的你并非抽象概念，其情感和愿望与现在的你截然不同。明天到来时，你可能会发现自己处于类似的心境，因此，你也可能会以类似的方式做出反应。正因如此，我们都能从提升将当前行为与未来后果联系起来的能力中受益。科学家称之为“未来的自我延续性”。研究表明，我们在这方面做得越好，就越容易保持健康，并完成我们想要完成的许多其他富有创造性和建设性的事情。研究表明，还有几种简单的方法可以提升我们未来的自我延续性：

Remember—Future You isn’t some abstraction whose emotions and desires will be radically different from Present You. When tomorrow comes, you’ll likely find yourself in a similar state of mind, and thus, you’ll likely respond in a similar way. This is why we can all benefit from improving our ability to connect our present actions with their future consequences. Scientists call this future self-continuity, and research shows the better we are at this, the easier it is to get and stay in shape and do the many other creative, constructive things we want to accomplish. Studies show that there are also several simple ways to improve our future self-continuity:

你可以思考一下自己将来会如何表现。仅仅是思考未来——甚至不去想奖励本身——就能增强你的意志力。具体来说，通过想象未来的自己，做你应该做的事情，或者避免不该做的事情，你可以增加成功的机会。例如，如果你很难坚持一个饮食计划，你可以想象自己去超市购物，吃得不一样；或者，如果你害怕第二天的锻炼，你可以想象自己不管感觉如何都会完成它。如果你对即将到来的节日派对感到焦虑，因为派对上你会被你最喜欢的食物包围，你可以想象自己玩得很开心，但不会过度。
You can think about how you’ll behave in the future. Just thinking about the future—not even the rewards per se—can strengthen your willpower. Specifically, by imagining yourself in the future, doing what you should be doing or refraining from what you shouldn’t be doing, you can increase your chances of success. For example, if you’re struggling to stick to a meal plan, you can imagine yourself grocery shopping and eating differently; or if you’re dreading the next day’s workout, you can envision yourself getting it done despite how you feel. If you’re anxious about an upcoming holiday party where you’re going to be surrounded by your favorite foods, you can picture yourself having a good time without being excessive.
你可以给未来的自己写一封信。在信里，你应该写下你认为未来的你会是什么样子，你对他们的期望是什么，你现在为他们做了哪些将来会有回报的事情，他们会如何评价现在的你，甚至包括现在的失败会给他们带来什么后果。如果你想让这封信更有趣，可以使用www.futureme.org网站，你可以给自己写一封电子邮件，并选择将来的发送日期。
You can write a letter to Future You. In this letter, you should write about what you think Future You will be like, what your hopes for them are, what you’re doing for them now that’ll pay off later, what they might say about Present You, and even what the consequences of failing now will mean for them down the line. If you want to make this more fun, use the website www.futureme.org, which allows you to write an email to yourself and choose a future date on which it’ll be delivered.
你可以生动细致地想象未来的自己。为此，请探索你目前的生活方式对未来的影响，包括好的和坏的。如果你不下定决心停止那些你知道不应该做的事情，并开始做你应该做的事情，你的未来会是什么样子？它可能会在身体、精神和情感上带来哪些后果？疾病、悔恨、羞耻、丑陋、抑郁和孤独？不要退缩。然后，想想如果你的努力成功了会发生什么。你的形象和感觉会如何？你会变得苗条、强壮、健康吗？你会感到满足、兴奋和感恩吗？这些发展会如何影响你的生活？你会完成更多工作并更快地发展你的事业吗？你会更喜欢和孩子们一起做更多的事情吗？你会更享受你的恋爱关系吗？再次，探索各种可能性。如果你想要一个全面、循证且有指导性的方法来实现这一点，请查看乔丹·彼得森博士的“自我创作计划”（ www.selfauthoring.com ）。
You can imagine Future You in vivid detail. To do this, explore the future consequences of your current lifestyle, both good and bad. What will your Future Self look like if you don’t commit to stopping the things you know you shouldn’t be doing and starting the ones you should? What are the likely physical, mental, and emotional consequences? Disease, regret, shame, ugliness, depression, and loneliness? Don’t hold back. Then, consider what’ll happen if you succeed in your endeavors. How will you look and feel? Will you be lean, strong, and healthy? Will you feel fulfilled, excited, and thankful? How might these developments affect your life? Will you get more work done and advance your career faster? Will you enjoy more activities with your kids? Will you enjoy your romantic relationships more? Again, explore the possibilities. If you want a comprehensive, evidence-based, and guided method for doing this, check out the Self Authoring Program (www.selfauthoring.com) from Dr. Jordan Peterson.

就像体育锻炼一样，你练习这三个动作越多，你未来的自我延续性就会越强，你就越能应对各种意志力挑战，无论是与健身相关的还是其他方面。我们现在就开始吧，好吗？

Like with physical exercise, the more you do these three drills, the stronger your future self-continuity will become, and the better you’ll be able to deal with willpower challenges of all kinds, fitness-related and otherwise. Let’s start now, shall we?

首先，让我们给未来的你写一封信，探讨一下上面列出的角度。你也可以根据自己觉得最有趣或最有成效的角度，自由地展开讨论。

First, let’s write a letter to Future You and explore the angles listed above. Feel free to expand on them, too, following whichever seems most interesting or fruitful.

接下来，让我们想象一下所描述的未来的你。

Next, let’s envision Future You as described.

“哦，为什么不呢？反正我就是个懒惰的白痴！”

“Oh, Why Not? I’m a Lazy Idiot Anyway!”

人们在经历了一些相对轻微的失误后，比如错过锻炼或吃了太多甜食，通常会怎么做？他们是会耸耸肩，继续生活，还是会责怪自己，把事情想得太糟糕，然后彻底崩溃？

What do people tend to do after a relatively minor misstep, like missing a workout or eating too many sweets? Do they shrug it off and move on, or do they berate themselves, catastrophize the affair, and lose the plot?

不幸的是，后者更为常见。对许多人来说，“跌跌撞撞、生闷气、挥霍”的恶性循环——心理学家称之为“管他呢”效应——似乎不可避免，无法逃脱。正因如此，多拿一把薯片可能会变成一整袋，一小口一小口的巧克力可能会吃完一整块，一杯葡萄酒也可能是一瓶……或两瓶酒的前奏。每当人们面临挫折时，他们就会对自己说：“我已经搞砸了，管他呢”，他们就抱有这种心态。他们屈服了，然后，为了感觉好一些，他们会更加认真地沉迷其中，这往往会引发更糟糕的羞耻感和悔恨感，最终导致更大的失落。

Unfortunately, the latter is far more common. For many, the vicious cycle of “stumble, sulk, and splurge”—called the what-the-hell effect by psychologists—seems inevitable and inescapable. This is how the extra handful of chips can become the whole bag, the nibbles of chocolate can continue until the entire bar is gone, and the glass of wine can be a prelude to the bottle … or two. Whenever people confronted with a setback say to themselves, “I’ve already messed up, so what the hell,” they’re embracing this mentality. They give in, and then, to feel better, they indulge in earnest, which often triggers even worse feelings of shame and regret, which can lead to even greater comedowns.

好吧，我有个好消息要告诉你：在“更大更瘦更强壮”的健身计划中，你会犯错。你会在聚会上暴饮暴食，赖床不去健身房，有时还会付出的不够全力。这为什么是好消息呢？因为就像生活中的大多数事情一样，你不需要接近完美才能在健身游戏中获胜。你只需要在大多数时候表现得足够好就行了。完美主义不是必需的，甚至也不是可取的，因为它往往会让整个过程变得比实际需要的更紧张。

Well, I have good news for you: You’re going to make mistakes on the Bigger Leaner Stronger program. You’re going to eat too much at parties, stay in bed instead of going to the gym, and give less than 100 percent sometimes. Why is that good news? Because like most everything in life, you don’t need to be anywhere near perfect to win in the fitness game. You just have to be good enough most of the time. Perfectionism isn’t required, nor is it even desirable, because it often makes the whole process more stressful than it needs to be.

所以，当你搞砸了的时候，不要责怪自己。“损失”远没有你想象的那么严重，而一连串的自我批评只会让事情变得更糟。例如，很多人担心自己在一个晚上或一天的暴饮暴食后就“毁掉了”自己的节食计划，却没有意识到，无论他们吃了多少，一顿饭或一天中可能增加的脂肪量从微不足道（几盎司）到轻微刺激（0.5到1磅）不等。

So don’t dump on yourself when you mess up. The “damage” is never as bad as you think, and an abusive tirade of self-criticism only makes things worse. For example, many people worry that they’ve “blown” their diet after a single evening or day of overeating, not realizing that the absolute amount of fat that they can gain from a single meal or day—no matter how much they’ve eaten—ranges from negligible (a few ounces) to mildly irritating (0.5-to-1 pound).

因此，当你犯错时（你肯定会犯错），要像对待朋友一样，展现出同情和宽恕。研究表明，在挫折和失败时，这种反应与更强的意志力和自控力相关，因为它能帮助我们承担起自己的行为责任，并坦然前行。

Therefore, when you goof (and you will), show yourself the same compassion and forgiveness that you’d show a friend. Research shows that this type of response in times of frustration and failure is associated with better willpower and self-control because it helps us accept responsibility for our actions and steam ahead, unfazed.

没有什么比成功更失败

Nothing Fails Like Success

一旦我们设定了目标，我们最渴望的是什么？当然是进步。我们希望看到积极的改变和前进的动力，并希望这能激励我们继续前进。

Once we’ve set our sights on a goal, what do we crave most? Progress, of course. We want to see positive change and forward movement, which, we hope, will inspire us to keep going.

但事情并非总是如此。进步是一把双刃剑。它带来的满足感可能会变成自满，成为削弱意志力的强大催化剂。进步非但不能激励我们再次冲锋陷阵，反而会让我们一步步后退。

But that’s not how it always goes. Progress can cut both ways. The satisfaction it produces can become complacency, a powerful catalyst for weakening willpower. Instead of reinvigorating us for another charge into the breach, progress can lull us into following one step forward with two back.

这一悖论已在多项研究中得到证实。例如，芝加哥大学的科学家发现，当人们被引导相信自己即将实现减肥目标时，他们选择巧克力棒作为零食的可能性比选择苹果高出32%。我见过很多次这种情况。人们常常以减肥进展为借口，放松对饮食的控制，阻碍进一步的减肥进程。

This paradox has been demonstrated in a number of studies. For example, scientists at the University of Chicago found that when people were led to believe they were closing in on their weight loss goals, they were 32 percent more likely to choose a chocolate bar for a snack over an apple. I’ve seen this many times. All too often, people use weight loss progress as an excuse to loosen the dietary reins and hinder further progress.

我们该如何防范成功带来的懈怠效应？根据芝加哥大学同一批科学家进行的另一项研究，我们应该避免养成对自己所付出努力的沾沾自喜的习惯。相反，我们应该将成功视为目标对我们有多重要以及我们有多坚定地实现目标的证据。也就是说，我们应该约束自己，专注于眼前的路，而不是放慢脚步欣赏风景。

How can we guard against the slackening effects of success? According to another study conducted by the same University of Chicago scientists, we should avoid getting into the habit of flattering ourselves for all the work we’ve done. Instead, we should view our wins as evidence of how important our goals are to us and how committed we are to seeing them through. That is, we should discipline ourselves to keep our eyes on the road, not slow down and take in the scenery.

这是我在健身房内外取得成功的个人“秘诀”之一。我始终专注于为了实现自己和家人的未来，我还需要做什么，而不是我们已经取得了多大的进步。我努力拥抱“行动”和“成为”（现在和未来），而不是“到达”和“拥有”（过去），并保持对过程和基本原则的尊重。这种理念确实增加了我生活中的压力系数，但回报是值得的，而且我指的不仅仅是经济层面的回报。实际上，非经济方面的回报，可以用一个词来概括——自我实现——对我来说比金钱更重要。

This has been one of my personal “secrets” to success inside and outside the gym. I’ve always remained more focused on what I still have to do to realize the future I want for myself and my family than on how far we’ve already come. I’ve strived to embrace doing and becoming (present and future) over arriving and having (past) and to maintain respect for processes and fundamentals. This philosophy has certainly increased the stress quotient in my life, but the payoff has been well worth it, and I don’t just mean that in a financial sense. In reality, the nonfinancial rewards, which can be summed up in one word—self-actualization—mean a lot more to me than the money.

此外，你可能认为这条教训仅仅与职业道德或坚持不懈有关，但它的意义远不止于此。很多人认为成功就像乌托邦——一片无边无际的海滩，俊男美女在金色的沙滩和泛着泡沫的海岸上嬉戏。这不过是幻想。海滩私密而美丽，但同时也是雷区。巧妙地驾驭它，你就能留下来享受它的奢华。然而，如果走错太多步子，它就会把你炸成碎片。尸体虽然被埋了，但它们就在那里，就在水面之下——那些犯下大错的人的尸体：忘了带扫帚。

Moreover, while you may think that this lesson has merely to do with work ethic or persistence, it’s deeper than that. Many people think success is like a utopia—an endless beach full of beautiful people frolicking over the golden sands and foamy shores. This is a fantasy. The beach is private and pretty, but it’s also a minefield. Navigate it skillfully, and you get to stay and enjoy its luxuries. Make too many false moves, however, and it’ll blow you to pieces. The corpses are buried, but they’re there, just below the surface—the bodies of the people who committed the cardinal sin: forgetting their broom.

扫帚象征着愿意以尊严和自豪的态度从事任何工作。安德鲁·卡内基，有史以来最伟大的“白手起家”故事之一，对扫帚推崇备至：

The broom symbolizes the willingness to do any and all work with dignity and pride. Andrew Carnegie, one of the greatest “rags to riches” stories of all time, revered the broom:

“但如果某个早上专业清洁工碰巧不在，这个拥有未来伴侣天赋的男孩会毫不犹豫地尝试拿起扫帚。

“But if by chance the professional sweeper is absent any morning, the boy who has the genius of the future partner in him will not hesitate to try his hand at the broom.

…

“我自己就是其中一名清洁工，你猜我的同事是谁？大卫·麦卡戈，现任阿勒格尼河谷铁路主管；罗伯特·皮特凯恩，宾夕法尼亚铁路主管；还有莫兰先生，市检察官。”

“I was one of those sweepers myself, and who do you suppose were my fellow sweepers? David McCargo, now superintendent of the Allegheny Valley Railroad; Robert Pitcairn, Superintendent of the Pennsylvania Railroad, and Mr. Moreland, City Attorney.”

无论我们追求的是健身、财富，还是其他内心的渴望，扫帚都是关键。丢了扫帚，或者丢了对它的敬畏，我们就完了。

Whether we’re pursuing fitness, finances, or some other fire in our belly, the broom is the key to it all. Lose our broom, or our respect for it, and we’re done for.

我知道有些人经历了最痛苦的教训。一个人五年内损失了7000万美元（现金），一次又一次投资失败。与此同时，他的扫帚却在壁橱里积满灰尘。另一个人为了一次误入歧途、最终失败的公司复仇行动，花费了1300万美元的律师费。他用扫帚换了一根棍子。还有一个人从一个谦逊的企业主和百万富翁变成了一个狂妄自大的人，一无所有，除了断绝后路和数百万的债务。他现在鄙视扫帚以及它所代表的一切。

I know people who learned this in the hardest ways. One guy lost $70 million (cash) in five years flat, one bad investment at a time. All the while, his broom was collecting dust in the closet. Another guy burned through $13 million in legal fees in a misguided and unsuccessful corporate revenge mission. He traded his broom for a club. Yet another went from a humble business owner and millionaire to a megalomaniac with nothing but burned bridges and millions in debt. He now despises the broom and everything it stands for.

扫帚也代表着对眼前工作挑战的谦逊欣赏。弗兰克·盖里是有史以来最著名的建筑师之一，即使在几十年来创作了备受赞誉的作品之后，他仍然重视扫帚的第二个教训：

The broom also represents the humble appreciation of the challenges of the work at hand. Frank Gehry, one of the most celebrated architects of all time, still values this second lesson of the broom, even after decades of acclaimed work:

对我来说，每一天都是新的。我对待每个项目都带着一种新的不安全感，几乎就像我做的第一个项目一样。我感到很疲惫。我一进去就开始工作，却不知道自己要去哪里。如果我知道要去哪里，我就不会去做了。

“For me, every day is a new thing. I approach each project with a new insecurity, almost like the first project I ever did. And I get the sweats. I go in and start working, I’m not sure where I’m going. If I knew where I was going I wouldn’t do it.”

想想看，说出这番话的人，已经获得了哈佛、耶鲁、普林斯顿等多所大学的十多个荣誉学位，并设计了一些举世闻名的建筑。《名利场》杂志称他为“我们这个时代最重要的建筑师”。而这位如此杰出的人物，每天都在做什么呢？他拿起扫帚，开始尽其所能地扫地。我们难道不应该也这样做吗？

Consider the fact that the man who said that has received over a dozen honorary degrees from various universities, including Harvard, Yale, and Princeton, and has designed some of the most famous buildings in the world. Vanity Fair called him the “most important architect of our age.” And every day, what does such an accomplished person do? He picks up his broom and starts sweeping as best he can. Shouldn’t we do the same?

压力悖论

The Stress Paradox

大多数人认为压力纯粹是负面的，认为应该不惜一切代价避免。这是错误的。我们的身体天生就能应对压力，这也是运动对健康如此有益的原因之一。例如，研究表明，急性压力可以增强免疫力，从而加速康复过程，增强对感染的抵抗力。

Most people think of stress as purely negative, assuming that it should be avoided at all costs. This is mistaken. Our body was designed to handle stress, which is one of the reasons exercise is so beneficial to our health. For example, research shows that acute stress enhances immunity, which in turn accelerates recovery processes and increases resistance to infection.

然而，当我们承受过量压力时，问题就开始了。我们的身体还没有学会如何有效地应对慢性压力，这让我们保持高度警惕，加速衰老，增加患病风险，并加剧全身炎症。

However, the problems begin when we overdose on stress. Our bodies haven’t learned how to effectively cope with chronic stress, which keeps us on high alert, accelerates aging, increases susceptibility to disease, and raises levels of systemic inflammation.

解决方案是什么？不是回避或麻痹自己，而是学习如何有效地管理压力。其中最有效的两个工具就是休息和放松。事实上，毫不夸张地说，我们的生活质量和寿命很大程度上取决于我们放松的程度。你可以把这种压力管理方式视为意志力和自控力的“营养”层面。尽量减少压力对生活的负面影响，不仅能帮助你保持健康的自制力，还能通过“锻炼”自律打开通往进步的大门。

What’s the solution? It isn’t to shy away from or numb ourselves to all forms of stress, but to learn how to manage stress effectively. Two of the most powerful tools for this are rest and relaxation. In fact, it’s not a stretch to say that the overall quality and longevity of our lives will depend heavily on how well we can relax. Think of this form of stress management as the “nutritional” aspect of your willpower and self-control. Minimizing the negative side effects of stress in your life not only helps you maintain a healthy level of self-possession, but also opens the door to improvement through “exercising” your discipline.

那么，大多数人是如何放松并应对压力的呢？他们通常会从哪里寻求慰藉？食物、酒精、电子游戏、电视、购物和上网是最常见的选择。讽刺的是，研究表明，使用这些策略的人往往认为它们对减轻压力无效。在某些情况下，它们实际上会增加压力，因为放纵不健康、无益的冲动会导致内疚，继而更加放纵，再更加内疚，如此反复。

How do most people try to relax and cope with stress, though? What do they routinely turn to for consolation? Food, alcohol, video games, television, shopping, and surfing the Internet are the usual suspects, and ironically, studies show that the same people using these strategies often rate them as ineffective for reducing stress levels. In some cases, they actually increase stress levels because indulging unhealthy and unproductive impulses leads to guilt, followed by more indulging, followed by more guilt, and so on.

慰藉食物尤其有害，因为它会升高血糖水平，缓解情绪，然后又会降低血糖水平，就像压力一样，是意志力崩溃的前兆。研究表明，当血糖水平低时，我们更容易放弃困难的任务、发泄愤怒、对他人产生刻板印象，甚至拒绝向慈善机构捐款。

Comfort food is particularly problematic because it spikes blood sugar levels to provide emotional reprieve, and then crashes them, which, like stress, is a precursor to willpower failures. Research shows that when blood sugar levels are low, we’re more likely to give up on difficult tasks, vent our anger, stereotype others, and even refuse to donate to charity.

如果我们不应该为了感觉更好而去做一些让自己感觉良好的坏事，那我们该怎么做呢？从“日常琐事”的压力中恢复过来的一个有效方法是刻意放松。这当然不足为奇，但也未必简单。对大多数人（包括我自己）来说，这是一项需要学习的技能。

If we shouldn’t turn to feel-good vices to feel better, what should we do instead? An effective way to recover from the stresses of the “daily grind” is to deliberately relax. That’s not surprising, of course, but it’s not necessarily simple either. For most people (myself included), it’s a skill they have to learn.

压力大时，一个快速有效的方法就是刻意将呼吸频率放慢到每次10到15秒，或者每分钟4到6次。一个简单的方法是撅起嘴唇，像用吸管轻轻吹气一样，缓慢而充分地用嘴呼气。虽然这个方法很简单，但研究表明，它可以瞬间增强你的意志力和应对压力的能力。

A band-aid you can quickly apply when stressed is deliberately slowing your breathing to about 10-to-15 seconds per breath, or 4-to-6 breaths per minute. An easy way to do this is to exhale through your mouth slowly and fully with your lips pursed as if you were blowing lightly through a straw. As simple as this technique is, research shows that it can instantaneously boost your willpower and ability to deal with stress.

然而，放松不应该只是在疲惫不堪时才“开启”的。研究表明，每天抽出时间好好放松，不仅可以减少压力荷尔蒙，增强意志力，还有助于保持健康。对很多人来说，这意味着晚上喝点酒，看看Netflix，但更好的选择是进行一些能引发特定生理反应的活动。当你真正放松时，你的心率会减慢，血压会下降，肌肉会放松，你的大脑会停止分析和计划。一切都慢了下来。

Relaxation shouldn’t be something you “turn on” only when you feel frazzled, however. Studies show that taking time to properly relax every day not only reduces stress hormones and increases willpower but helps preserve health as well. For many people, that means an evening of wine and Netflix, but a much better choice is an activity that elicits a specific type of physiological response. When you’re truly relaxed, your heart rate slows, your blood pressure drops, your muscles loosen, and your mind stops analyzing and planning. Everything just slows down.

让我们回顾一下进入这种状态的十三种简单有效的方法。

Let’s review thirteen simple and effective ways to enter this state.

1.你可以改变你对压力的看法。

1. You can change your perception of stress.

我们知道，高压力与身心健康受损有关，但事情并非如此。研究表明，正是我们对压力有害的认知，才让压力真正发挥作用。换句话说，过度的压力才是真正将我们推入泥潭的根源。

We know that high amounts of stress are associated with impaired mental and physical health and wellbeing, but there’s a twist. Research shows that our perception of stress as harmful is what really gives it teeth. Stated differently, getting overly stressed about stress is what really pushes us into the mud.

研究表明，如果我们能够有意识地重新评估压力情境（选择用不同的视角看待它们），就能消除它们的大部分破坏力。例如，令人沮丧的处境不必成为你抓狂的借口。相反，你可以将其视为锻炼耐心、宽容或韧性等美德的机会。同样，挫折也是你学习哪些方法行不通的机会，痛苦的处境可以让你意识到，你比想象中更坚强。

Studies show that if we can learn to consciously reappraise stressful situations (choose to look at them differently), however, we can drain them of much of their destructive power. For instance, a frustrating situation doesn’t have to be an excuse to rip your hair out. Instead, you can view it as an opportunity to exercise a virtue like patience, tolerance, or resilience. Similarly, a setback is also an opportunity for you to learn what doesn’t work, and a painful situation can teach you that you’re tougher than you thought.

这种重新评估策略并非新鲜事物。罗马最著名的皇帝之一马可·奥勒留早在几千年前就在其《沉思录》中提出了这样的观点：

This reappraisal strategy is far from new. Marcus Aurelius, one of Rome’s most famous emperors, had it right a couple of thousand years ago with his Meditations when he said the following:

相比之下，我们无法控制的事物则无法伤害我们。人类的不法行为（例如酷刑、盗窃或其他犯罪）伤害的是行为者本身，而不是受害者。火灾、疾病或死亡等自然灾害，只有当我们选择将其视为有害时，才会伤害我们。

By contrast, things outside our control have no ability to harm us. Acts of wrongdoing by a human agent (torture, theft, or other crimes) harm the agent, not the victim. Acts of nature such as fire, illness, or death can harm us only if we choose to see them as harmful.

...

. . .

选择不被伤害，你就不会感到伤害。不感到伤害，你就不会受到伤害。

Choose not to be harmed—and you won’t feel harmed. Don’t feel harmed—and you haven’t been.

2.你可以获得更多的睡眠。

2. You can get more sleep.

如果你经常睡眠不足，就会更容易受到压力和诱惑的影响，缺乏维持良好习惯、避免不良习惯所需的精神能量。事实上，研究表明，睡眠不足会导致类似注意力缺陷多动症 (ADHD) 的症状：注意力不集中、健忘、冲动、计划性差和多动。然而，充足的睡眠可以促进减脂、增肌、增强免疫力、延长寿命、提升认知能力，甚至提升外貌吸引力。

If you sleep too little too regularly, you’ll find yourself more susceptible to stress and temptation, lacking the mental energy needed to keep your good habits in play and your bad ones at bay. Indeed, research shows that sleep deprivation causes symptoms similar to ADHD: Distractibility, forgetfulness, impulsivity, poor planning, and hyperactivity. By sleeping enough, however, you can improve fat loss, muscle growth, immunity, longevity, cognition, and even physical attractiveness.

充足的睡眠确实是终极的“健康秘诀”，因此，如果您每晚睡眠时间少于 7 小时，则很可能睡眠不足，而如果您每晚至少睡七到八个小时，您的健康状况几乎各个方面都会立即得到改善。

Sleeping enough really is the ultimate “health hack,” so, if you’re sleeping less than 7 hours per night, you likely aren’t sleeping enough, and if you get at least seven-to-eight hours of sleep per night, you’ll immediately enhance just about every aspect of your wellbeing.

3.你可以经常锻炼身体。

3. You can exercise regularly.

如果你想要快速提升意志力，这就是答案。似乎没有什么比运动更能提升我们生活中各个方面的自控力了。研究表明，定期运动可以减少对食物和药物的渴望，提高心率变异性（这是压力减轻的标志），增强我们抵抗压力和抑郁的能力，并优化大脑功能。

If you want a willpower quick fix, this is it. Nothing seems to improve self-control in all aspects of our lives like exercise. Studies show that regular exercise reduces cravings for both food and drugs, increases heart rate variability (a sign of reduced stress), makes us more resistant to stress and depression, and optimizes brain function.

运动的效果立竿见影，甚至不需要太多就能增强意志力。例如，研究表明，只需在户外进行五分钟低强度运动就足以改善你的精神状态。

Exercise’s effects are immediate, too, and it doesn’t even take a lot to boost willpower. For example, research shows that just five minutes of low-intensity exercise outdoors is enough to improve your mental state.

所以，下次你感觉太累或没时间锻炼时，要考虑长远的考虑。你的每一次锻炼都能补充你的意志力和能量，即使是散步和自重训练等较轻松的锻炼。

So, the next time you’re feeling too tired or short on time to work out, remember the bigger picture. Every workout you do replenishes your willpower and energy, even lighter ones like walks and bodyweight training.

4.您可以消耗更少的媒体。

4. You can consume less media.

如今，这应该不会让任何人感到惊讶，但研究表明，持续不断地接触坏消息、恐慌言论以及关于死亡的病态提醒，会增加暴饮暴食、过度消费以及其他意志力崩溃的可能性。通过减少每天接触这些悲观主义和危言耸听的言论，我们也能减轻压力。

This shouldn’t come as a surprise to anyone these days, but research shows that exposing yourself to a constant barrage of bad news, fearmongering, and morbid reminders of your mortality increases the likelihood of overeating, overspending, and other breakdowns of willpower. By reducing our exposure to the daily drip of pessimism and alarmism, we can also reduce our stress levels.

极端主义者会说干脆彻底放弃媒体，然后“躲起来”，尽管对此可以提出异议，但我认为至少尝试关注世界上正在发生的事情是很重要的，所以我只是限制了我花在时事上的时间（通常每天在工作休息期间 15 到 20 分钟）。

The maximalist would say to simply swear off media altogether and “go dark,” and although an argument can be made for this, I think it’s important to at least try to follow what’s going on in the world, so I simply limit the time I give to current affairs (15-to-20 minutes per day during work breaks, usually).

5.睡前可以避免看屏幕。

5. You can avoid screens before bedtime.

这是上一条建议的后续，因为即使你按时上床睡觉，如果整晚都盯着屏幕，你也可能会睡不好。夜间光照会抑制身体分泌褪黑激素（一种能引起睡意的激素）。这不仅会让你更难入睡，还会降低睡眠质量。

This is a follow-up tip to the last one because even if you get to bed on time, if you’re spellbound by screens all evening, you can sleep poorly. Nighttime light exposure suppresses your body’s production of melatonin, a hormone that induces sleepiness. This not only makes it harder to fall asleep but also impairs the quality of the sleep you do get.

虽然理想情况下，但在太阳下山后完全停止接触光线并不完全可行。我怀疑你是否愿意在晚上7点就“躲进黑暗中”。幸运的是，你不必这么做，因为光线对褪黑激素的抑制作用取决于强度。光线越强，对褪黑激素水平的抑制就越大。

Although ideal, completely eliminating all exposure to light once the sun goes down isn’t exactly feasible. I doubt you’re willing to “go dark” come 7 p.m. Fortunately, you don’t have to because light’s melatonin-suppressing effects depend on intensity. The more intense the light, the more it suppresses melatonin levels.

因此，一个好的经验法则是，天黑后尽量将所有光源调暗，睡前至少一小时完全远离屏幕，并在完全黑暗的环境中入睡（如果做不到，可以戴上睡眠眼罩）。如果你想更进一步，可以买一副防蓝光眼镜。虽然看起来很傻，但研究表明，睡前几个小时佩戴可以提高睡眠质量。

Thus, a good rule of thumb is to keep all sources of light after dark as dim as possible, to get away from screens altogether at least an hour before bed, and to sleep in complete darkness (and to wear a sleep mask if this isn’t possible). If you want to go a step further, invest in a pair of blue-light blocking glasses. They look silly, but research shows wearing them in the hours before bed can improve sleep quality.

6.你可以减少花在科技上的时间。

6. You can spend less time with tech.

虽然夜间长时间盯着屏幕会影响褪黑激素的分泌，但总体而言，长时间盯着屏幕似乎会扰乱你的思维。许多研究表明，人们使用电脑和手机的时间越长，感觉被束缚在电脑和手机上的时间越长，他们通常感到的压力就越大。

While staring too much at screens at night messes up your melatonin production, it appears that staring at them too much in general can mess up your mind. A number of studies have shown that the more people use and feel tied to their computers and cell phones, the more stressed they generally feel.

事实上，发表在《BMC公共卫生》杂志上的一项研究发现，过度使用科技产品与一系列心理健康问题相关。以下是他们研究结论的简要概述：

In fact, a study published in the journal BMC Public Health found that technology overuse is associated with a number of symptoms of poor mental health. Here’s a quick summary of their conclusions:

大量使用手机的人更容易出现睡眠障碍和抑郁症。
People who used their cell phones heavily were more likely to complain of sleep disorders and depression.
经常使用手机的人最容易出现心理健康问题。
People constantly available on their cell phones were the most likely to experience mental health issues.
经常深夜使用电脑的人更容易出现睡眠障碍、压力和抑郁。
People who regularly use the computer late at night were more likely to experience sleep disorders, stress, and depression.
频繁不间断地使用电脑会增加压力、睡眠问题和抑郁的可能性。
Frequent computer use without breaks increases the likelihood of stress, sleep problems, and depression.

研究人员目前尚不清楚其中的原因，但这种关系是毋庸置疑的。我们花在电子设备上的时间越长，我们的精神状态就可能越差。

Researchers aren’t clear as to the causes just yet, but the relationship is unmistakable. The more time we spend with our devices, the worse our mental state will likely be.

如果你怀疑自己在社交媒体、电子邮件、游戏和其他事物上花了太多时间，并想看看摆脱它们对你的思想、情绪和生活方式有何益处，我有一个“数字清理”挑战给你，这是卡尔·纽波特在他的书《数字极简主义》中分享的：

If you suspect that you spend too much time on social media, email, games, and the rest, and want to see how disengaging from them can benefit your mind, mood, and manner of living, I have a “digital declutter” challenge for you that Cal Newport shares in his book Digital Minimalism:

首先，休息三十天，远离所有非必要的技术，也就是远离你日常工作和生活中所不需要的一切。
First, take a thirty-day break from all non-essential technology, meaning anything you don’t absolutely need to keep working and living on a day-to-day basis.
在这段时间里，思考一下什么对你来说真正重要。除了互联网之外，你对什么感兴趣？你珍视和享受什么？除了摆弄电子产品，你应该把时间花在什么地方？为什么？例如，多锻炼身体更有意义吗？多读书？多做志愿者？学习一门新语言或乐器？多从事你的副业？
During this period, consider what’s truly important to you. What are you interested in and what do you value and enjoy outside of the Internet? What should you spend your time doing instead of fiddling with electronics and why? For example, would exercising more make sense? Reading more books? Volunteering more? Learning a new language or instrument? Working more on your side hustle?
三十天后，开始重新引入科技产品，但只使用那些能够支持你珍视的事物，并且是巩固这些想法、体验或活动的最佳方式的产品。例如，你可能非常重视与亲密朋友和家人的关系，虽然Instagram是保持联系的一种方式，但每周一次的视频通话可能更有意义。
After thirty days, start reintroducing technologies, but only those that support things you deeply value and are the best ways to affirm those ideas, experiences, or activities. For instance, you may deeply value your relationships with close friends and family, and while Instagram is one way of staying in touch, a video call once per week may be far more meaningful.

7.你可以有更多的性生活。

7. You can have more sex.

如果你最近没有太多的性生活，科学告诉你，你应该让自己忙碌起来，因为这样可以减少焦虑、压力和抑郁，改善情绪、幸福感和适应力。

If you’re not having much sex these days, science says you should get busy because it reduces anxiety, stress, and depression and improves mood, happiness, and resilience.

有趣的是，其他研究表明，性爱的减压效果很大程度上源于改善人际关系的质量，而非仅仅是身体上的释放。这有助于解释为什么性爱带来的诸多益处似乎对在一起时间最长或已婚的伴侣最为显著，而对关系不幸福或没有承诺的伴侣则影响最小。

Interestingly, other research indicates that the stress-reducing effects of sex are largely due to improving the quality of people’s relationships rather than just the physical release. This helps explain why sex’s many benefits seem to be greatest for couples who have been together the longest or are married, and smallest for people in unhappy or uncommited relationships.

8.您可以享受美妙的气味。

8. You can enjoy nice smells.

芳香疗法是一种有着数千年历史的减压放松方法。它也有一些现代科学证据支持其功效。例如，亚洲大学的科学家发现，某些精油（例如薰衣草、佛手柑、洋甘菊和天竺葵）的香味可以降低血压、减轻焦虑并改善睡眠质量。

Aromatherapy is a couple-thousand-year-old method of reducing stress and promoting relaxation. It also has some modern scientific evidence on its side. For instance, scientists at Asia University found that the scent of certain essential oils, like lavender, bergamot, chamomile, and geranium, can lower blood pressure, reduce anxiety, and improve sleep quality.

有几种方法可以将其融入日常放松程序中：扩散器、蜡烛或浸有精油的香薰石，或者有时称为石质扩散器的小陶瓷盘。

There are several ways to incorporate this into a daily relaxation routine: a diffuser, candles or fragrance stones impregnated with essential oils, or a small ceramic disc sometimes called a stone diffuser.

9.您可以进行按摩，也可以接受按摩。

9. You can give and get a massage.

我可能不需要引用研究来说服你按摩是缓解压力的好方法，但《澳大利亚和新西兰精神病学杂志》上发表的一项相当有趣的研究发现，按摩也有类似的效果。没错：和你的另一半约定睡前互相按摩，很可能会感到非常放松。

I probably don’t need to cite research to convince you that receiving a massage is a great way to relieve stress, but one rather interesting study published in the Australian and New Zealand Journal of Psychiatry found that giving a massage has similar effects. That’s right: make a deal with your significant other to trade massages before bed, and a whole lot of relaxation is probably going to occur.

按摩的好处远不止于此。研究表明，它还能减轻疼痛、焦虑和抑郁，并增强免疫力。按摩也不需要花费太多时间——只需10到15分钟的按摩就能产生效果。

The benefits of massage don’t stop there, either. Studies show it also reduces pain, anxiety, and depression, and increases immunity as well. It also doesn’t take a lot to get the job done—just 10-to-15 minutes of massage is enough to make a difference.

10.你可以听古典音乐。

10. You can listen to classical music.

下次你感到压力的时候，放一些舒缓、安静的古典音乐，很快你就会沉浸在它舒缓的怀抱中。（我个人最喜欢的是马克斯·里希特、鲁多维科·艾诺第、贝多芬和巴赫的作品。）

Next time you’re stressed, put on some slow, quiet classical music, and before long, you’ll be nestled in its soothing embrace. (Some of my personal favorites are Max Richter, Ludovico Einaudi, Beethoven, and Bach.)

莫扎特的音乐不仅能让人放松，还能带来更多益处。多项研究表明，古典音乐可以提升思维，调动情绪，降低血压，减轻身体疼痛和抑郁，并改善睡眠。

Mozart can do more than just chill you out, too. Several studies show that classical music can sharpen your mind, engage your emotions, lower blood pressure, lessen physical pain and depression, and help you sleep better.

11.你可以喝绿茶。

11. You can drink green tea.

我非常喜欢茶，它对健康有很多益处，而经常喝茶的另一个原因是：它能有效缓解压力。研究人员认为，绿茶之所以能做到这一点，主要得益于其富含的L-茶氨酸和抗坏血酸等氨基酸，而这些物质都具有已知的抗压力特性。

I’m a big fan of tea and its many health benefits, and here’s another reason to drink it regularly: It’s a powerful stress buster. Researchers believe the primary way green tea accomplishes this is through its high doses of the amino acid L-theanine and ascorbic acid, which have known anti-stress properties.

至于哪种茶最适合减压，绿茶是研究最充分的，但研究表明，洋甘菊、薄荷、薰衣草和茴香茶也可以帮助您放松。

As for which types of tea are best for de-stressing, green tea is the most well-researched, but studies show that chamomile, peppermint, lavender, and fennel tea can also help you unwind as well.

12.你可以去散步（最好是在大自然中）。

12. You can go for a walk (and ideally in nature).

回顾历史上许多伟大的思想家和创新者的日常生活，你很快就会发现，他们中许多人都珍视在大自然中长途跋涉。贝多芬喜欢在午后漫步于维也纳森林，并发现他最好的灵感总是在散步时产生。柴可夫斯基坚持每天两次散步，他认为这对他的健康和创造力至关重要。托马斯·杰斐逊曾告诫他的侄子：“没有什么习惯比走远路而不感到疲劳更值得珍惜。”他一直到晚年都定期在蒙蒂塞洛庄园周围散步。

When you review the daily routines of many of history’s greatest thinkers and innovators, you’ll quickly notice how many of them valued long walks in nature. Beethoven spent his afternoons walking in the Vienna Woods and found his best inspiration always came while walking. Tchaikovsky was adamant about his twice-a-day walks, which he felt were essential for his health and creativity. Thomas Jefferson advised his nephew that “there is no habit you will value so much as that of walking far without fatigue,” and took regular walks around his Monticello estate well into old age.

科学表明他们确实发现了一些规律。赫瑞瓦特大学科学家进行的一项研究表明，只需在城市公园步行25分钟，就能显著减少沮丧感，改善情绪。另一项发表在《科学报告》杂志上的研究，共有2万名参与者参与，研究人员发现，每周至少花两小时接触大自然的人比那些在大自然中停留时间较少的人更快乐、更健康。此外，其他研究表明，沉浸在大自然中，甚至欣赏自然风光，都能改善病人的健康状况，加快术后康复，降低血压、静息心率和全因死亡率。

Science shows they were onto something. In a study conducted by Heriot-Watt University scientists, just 25 minutes of walking in an urban park was enough to noticeably reduce frustration and improve mood. In another study, published in the journal Scientific Reports with 20,000 participants, researchers found that those who spent at least two hours in nature every week were significantly happier and healthier than those who spent less time in nature. Finally, other research shows that immersion in and even viewing pictures of nature improves health outcomes for sick people, increases healing after surgery, and reduces blood pressure, resting heart rate, and all-cause mortality.

13.你可以洗个热水澡。

13. You can take a hot bath.

几千年来，热水浴一直被用来缓解疼痛、放松身心、预防和治疗疾病。事实上，“温泉”（spa）一词源于拉丁语“sanus per aquam”，意为“通过水获得健康”，这是古罗马士兵为疲惫不堪的士兵提供的疗法。

For thousands of years, hot baths have been used to ease pain, aid in relaxation, and ward off and treat disease. In fact, the word spa comes from the Latin sanus per aquam—“health through water”—which was an ancient Roman remedy for battle-weary soldiers.

现代医学研究证实，经常泡热水澡确实有益健康，有助于恢复活力。拉夫堡大学的科学家发现，在热水浴缸中浸泡一小时，可以改善血糖控制和其他代谢健康指标，其效果与骑自行车一小时相当。

Modern medical research has confirmed that regular dips in hot water are indeed healthful and restorative. Scientists at Loughborough University found that an hour-long soak in a hot tub causes improvements in blood sugar control and other markers of metabolic health similar to an hour-long bike ride.

人性充满悖论，意志力和自控力也不例外。我们既会被延迟的满足感所吸引，也会被即时的满足感所吸引，无论是长期的满足还是短暂的欢愉。我们天生容易受到冲动的影响，但同时也有能力抵制它。我们常常在矛盾的情绪之间摇摆不定，比如沮丧、焦虑、怀疑，以及快乐、平静和确定。

Human nature is full of paradoxes, and willpower and self-control are no exceptions. We’re drawn to both delayed and immediate gratification in the forms of long-term satisfaction and short-lived delight. We’re inherently susceptible to urges but also have the power to resist them. We’re often oscillating between contradictory emotions like frustration, anxiety, and doubt and happiness, calm, and certainty.

虽然我们可能无法通过增强意志力从根本上改变我们的性格，但我们肯定可以提高我们克服日常挑战的能力，并享受更多的专注、效率和信心。

While we may or may not be able to fundamentally change our personality through strengthening our willpower, we certainly can improve our ability to conquer our day-to-day challenges and enjoy more mindfulness, effectiveness, and confidence.

此外，健身是锻炼意志力和自控力的绝佳场所，因为如果您能在浑身都想放弃的时候鼓起勇气坚持进行高强度的锻炼，在好吃的东西触手可及的时候抑制住食欲，无论生活如何变幻都能坚持健身，那么您就有可能满足重要的工作期限，量入为出，并实现自我发展和成长的其他抱负。

What’s more, fitness is a fantastic training ground for willpower and self-control because if you can summon the spirit to push through a punishing workout when every ounce of you wants to quit, to squash cravings when goodies are within arm’s reach, and to stay committed to a fitness routine despite the vicissitudes of life, then chances are you’ll also have what it takes to meet important work deadlines, live within your means, and realize your other ambitions for self-development and growth.

然而，如果你想做到这一切，你需要的不仅仅是坚强的意志。你还需要一个高效的系统来引导和放大这股至关重要且有限的能量，以便它能够维持一种生活方式，正如厄尔·南丁格尔所说，这种生活方式能够让你逐步实现有价值的目标或理想。这种系统的支点在于习惯，下一章将探讨这一主题。

If you’re to do all of that, however, you’ll need more than a strong will. You’ll also need an efficient system for channeling and amplifying that vital and limited energy so it can sustain a lifestyle that, as Earl Nightingale put it, allows you to progressively realize worthy goals or ideals. The fulcrum of such a system consists of habits, which is the topic of the next chapter.

关键要点

Key Takeaways

“顺势而为”——愿意思考和感受情绪但不采取行动——是应对各种挑战的有效方法，例如情绪障碍、对食物的渴望和成瘾。
“Riding the wave”—the willingness to think thoughts and feel feelings without acting on them—is an effective method of dealing with a wide variety of challenges, such as mood disorders, food cravings, and addiction.
帮助人们应对饥饿和渴望的成功策略包括三个步骤：注意并接受不良感觉，提醒自己虽然你可能无法始终控制你的思想和情绪游荡到哪里，但你始终可以控制你的反应方式，并记住所面临的目标以及你为何致力于此。
A successful strategy that’s helped people deal with hunger and cravings involves three steps: notice and accept the undesirable feelings, remind yourself that while you may not always be able to control where your mind and emotions wander, you can always control how you respond, and remember the goal that’s at stake and why you committed to it.
实施这一策略的一个简单方法是，在允许自己采取行动满足渴望或其他冲动之前，强制等待十分钟。
A simple way to implement this tactic is to introduce a mandatory ten-minute wait time before you allow yourself to act on a craving or other impulsive urge.
如果您害怕做某件您知道需要做的事情，请花 10 分钟去做，然后再决定是否继续。
If you’re dreading something you know you need to do, commit to doing it for 10 minutes and then deciding whether to continue.
预先承诺意味着立即采取行动，加强你对某种行为的决心，并抵御任何偏离的诱惑。
Precommitment entails taking action now to strengthen your dedication to a behavior and ward off any seductions to stray.
通过减少接触人们在意志力挑战中失败的例子，与至少一个与您走在同一道路上并取得进步的人携手合作，以及阅读或聆听其他人如何健身的故事，您可以让您的生活更轻松。
You can make your life easier by limiting your exposure to instances of people failing willpower challenges, by joining forces with at least one person who’s on the same path as you and making progress, and by reading or listening to stories about how others have gotten fit.
您可以通过思考自己未来的行为方式、给未来的自己写一封信以及生动地想象未来的自己来提高未来的自我连续性。
You can improve your future self-continuity by thinking about how you’ll behave in the future, writing a letter to Future You, and imagining Future You in vivid detail.
就像生活中的大多数事情一样，你不需要接近完美才能在健身比赛中获胜 - 你只需要在大多数时候表现得足够好。
Like most everything in life, you don’t need to be anywhere near perfect to win in the fitness game—you just have to be good enough most of the time.
我们应该将胜利视为目标对我们有多重要以及我们有多致力于实现目标的证据，而不是放松努力的借口。
We should view our wins as evidence of how important our goals are to us and how committed we are to seeing them through, not as excuses to relax our efforts.
一些简单有效的放松方法是改变你对压力的看法，增加睡眠，经常锻炼，减少媒体消费，睡前避免看屏幕，减少使用科技产品的时间，增加性生活，享受芳香疗法，按摩，听古典音乐，喝绿茶，散步（最好是在大自然中），或者洗个热水澡。
Some simple and effective ways to deliberately relax are changing your perception of stress, getting more sleep, exercising regularly, consuming less media, avoiding screens before bed, spending less time with tech, having more sex, enjoying aromatherapy, giving and getting a massage, listening to classical music, drinking green tea, going for a walk (and ideally in nature), or taking a hot bath.

伟大的想法

The Big Ideas

1. 了解习惯的结构。

1. Understand the anatomy of habits.

2. 劫持习惯循环来打败坏习惯。

2. Hijack the habit loop to beat bad habits.

3. 通过三个简单的步骤养成更好的习惯。

3. Build better habits in three simple steps.

6

轻松养成好习惯、打破坏习惯

The Easy Way to Build Good Habits and Break Bad Ones

习惯的锁链通常太小而难以察觉，直到它们变得太强大而无法被打破。

The chains of habit are generally too small to be felt until they are too strong to be broken.

—塞缪尔·约翰逊

—SAMUEL JOHNSON

西今天醒来后，你做了什么？你是直接去洗澡了吗？你是先查看邮件，还是先刷Facebook，然后再查看邮件？你什么时候刷牙的？你先系哪只鞋带——左脚还是右脚？你开车上班的路线是哪条？你到办公桌前做了什么？

When you woke up today, what did you do? Did you go straight to the shower? Did you check your email first, or Facebook and then email? When did you brush your teeth? Which shoe did you tie first—the right or left? What route did you drive to work? What did you do once you got to your desk?

如果你花点时间思考这些问题，你很快就会明白为什么“人类是习惯的动物”这句老话会存在：我们都有根深蒂固的行为模式。事实上，根据杜克大学2006年的一项研究，超过40%的日常行为并非源于有意识的决定，而是无意识的习惯。

If you take a moment to reflect on these questions, you’ll quickly understand why the cliché that we humans are creatures of habit exists: We all have ingrained patterns of behavior. In fact, according to a 2006 study conducted by Duke University, over 40 percent of people’s daily actions don’t stem from conscious decisions, but unconscious conventions.

很多时候，这种机制很有用，因为它能节省我们的脑力。我们不需要每天重新决定用哪种洗发水或什么时候睡觉。然而，一些未经我们“允许”养成的习惯可能会相当麻烦。例如，研究表明，许多经常吃快餐的家庭最初并没有打算吃那么多。他们最初每月吃一次的习惯最终变成了每周吃一次，然后变成了每两周吃一次，直到最后他们每天都吃垃圾食品。同样，每天看三十分钟电视可能会变成六十分钟，然后是一百分钟。每周跳过一次锻炼可能会导致每周跳过两次，最终导致戒掉锻炼。偶尔喝一两杯酒可能会变成睡前必喝的饮料。

In many cases, this mechanism is useful because it saves us mental energy. We don’t need to decide newly each day which shampoo to use or time to go to bed. However, other habits that develop without our “permission” can be quite troublesome. For example, research shows that many families that eat fast food regularly didn’t originally intend to eat as much as they do. The monthly habit eventually became a weekly one, which eventually became a biweekly one, until finally they were eating junk food every day. Similarly, thirty minutes of TV per day can become sixty, and then one hundred. Skipping one workout per week can lead to skipping twice per week, and ultimately culminate in quitting. The occasional drink or two can turn into the regular nightcap.

值得庆幸的是，习惯的力量也能带来积极的结果。正如丹·约翰在其著作《尝试》中所言，做一些正确的事情，比如经常锻炼，坚持一段时间，就能成就伟业。每周坚持几天，每次45分钟的锻炼，如果坚持的时间足够长，就能改变你的体型和健康状况。每天阅读30分钟，久而久之，就能让你成为几乎任何领域的专家。职业生涯中，每天专注、不间断地进行几个小时的“深度工作”，就能成就一番事业。

Thankfully, the power of habits can be applied to positive outcomes, too. As Dan John shares in his book Attempts, a little bit of the right things, like exercise, often enough, over the long haul, can produce greatness. Forty-five minutes of exercise several days per week, if done long enough, can transform your body and health. Thirty minutes of reading per day, over time, can make you into an expert in just about anything. A few hours of focused and uninterrupted “deep work” per day, over a career, can produce a legacy.

然而，掌控习惯并非易事。我们的生物硬件并非旨在机械地重复相同的动作，直到我们取得非凡成就。它被廉价的刺激和轻松的路径所吸引。幸运的是，只要采取正确的做法，并拥有足够的耐心和毅力，我们就能控制自己的习惯，确保它们推动我们朝着长期的健身和人生目标前进，而不是偏离目标。

Harnessing our habits is difficult, though. Our biological hardware isn’t oriented toward mechanically repeating the same actions countless times until we’ve achieved something extraordinary. It’s drawn to cheap thrills and primrose paths. Fortunately, however, with the right practices and plenty of patience and perseverance, we can gain control of our habits and ensure they’re nudging us toward, and not away from, our long-term fitness and life goals.

您可以阅读有关该主题的整本书（《习惯的力量》是一本很好的入门书），但在本章中，我将根据目前可用的最重要和最有效的信息和证据，为您提供有关养成良好习惯和改掉不良习惯的速成课程。

You can read entire books on this topic (The Power of Habit is a good primer), but in this chapter, I’ll give you a crash course on building good habits and breaking bad ones, based on the most important and effective information and evidence currently available.

习惯的剖析

The Anatomy of Habits

习惯是由某种情境、人或环境触发的自动行为或反应。你可能知道习惯是通过重复形成的，但其中也存在着一种特定的模式，如下：

A habit is an automatic behavior or response that’s triggered by a situation, person, or environment. You probably know habits are formed through repetition, but there’s also a specific pattern in play that goes like this:

提示——时间、地点、事件、情况、情感、人物、气味等都会给我们提示（提示）。
Cue—We’re cued (prompted) by a time, location, event, situation, emotion, person, smell, etc.
响应——我们采取行动或例行程序来响应。
Response-—We perform an action or routine in response.
奖励——我们感受到或收到某种奖励。
Reward—We feel or receive some sort of reward.

我们以多种方式体验这种“习惯循环”，而且通常情况下，无论动机、压力水平、注意力或其他因素如何，我们都会不由自主地经历它。一个简单的例子是，走进一个黑暗的房间，我们渴望开灯来获得安全感，或者仅仅为了看得更清楚（提示），然后轻按一下灯开关（反应），最后因为能够看清周围的环境而感到轻松和安慰（奖励）。

We experience this “habit loop” in many ways, and often, we move through it automatically, regardless of motivation, stress levels, attention, or other factors. A simple example of it is walking into a dark room, feeling the desire to turn on the light to feel safe or simply be able to see better (cue), flicking the light switch (response), and feeling relieved and comforted by the ability to see our surroundings (reward).

我们越是以特定的方式经历这个过程，它就越自动化，直到成为一条几乎毫无阻力的默认路径，几乎不需要任何认知努力就能完成。这种机制在开车时很有用，因为我们驾驶汽车的反射能力让我们可以安全地打电话或听歌。但如果在回家的路上路过一家快餐店，突然想吃油腻的食物，导致我们不得不离开道路（以及我们的用餐计划），去大快朵颐，那么这种机制就变得有害了。

The more we go through this process in a particular way, the more automatic it becomes, until it’s a default path of almost no resistance that requires very little cognitive effort to complete. This mechanism is useful when driving, let’s say, because our reflexive ability to operate our car allows us to also safely have a conversation on the phone or listen to a song, but it becomes detrimental when passing a fast food joint on the way home stirs a craving for greasy grub that sends us veering off the road (and our meal plan) to dig in.

理解这个由三部分组成的习惯养成和延续模型，是掌握它的第一步。接下来，是学习如何运用这个系统，并用它来有意识地戒掉坏习惯，同时创造并强化好习惯。

Simply understanding this three-part model of habit formation and continuation is the first step to mastering it. Next is learning how to commandeer this system and use it to consciously break bad habits, and create and reinforce good ones.

戒掉坏习惯

Beating Bad Habits

正如查尔斯·杜希格在《习惯的力量》一书中所解释的那样，通过时间和努力，几乎任何习惯都可以通过以下方式重塑：

As Charles Duhigg explains in The Power of Habit, with time and effort, almost any habit can be reshaped by doing the following:

确定例程
Identify the routine
尝试奖励
Experiment with rewards
隔离提示
Isolate the cue
制定计划
Have a plan

让我们更详细地回顾一下每一个动作。

Let’s review each of these actions in more detail.

1.确定日常活动

1. Identify the Routine

这通常很简单，因为习惯就是你想要改变的行为。它可以是不吃早餐，在工作时买甜甜圈，晚上玩手机太晚，或者晚饭后窝在沙发上而不是去散步。

This is usually simple enough because the routine is the behavior you want to change. It could be skipping breakfast and buying a donut at work, staying up too late at night on your phone, or heading to the couch after dinner instead of going for a walk.

2.尝试奖励

2. Experiment with Rewards

奖励是行为的强大驱动力，因为它们能满足欲望和渴望，但其作用并不总是显而易见的。你早上想吃甜甜圈仅仅是因为它美味吗？还是仅仅因为社交互动或吃完后短暂的能量提升而驱动你？

Rewards are powerful drivers of behavior because they satisfy desires and cravings, but they aren’t always obvious. Do you want the morning donut solely because it’s delicious? Or are you just as driven by the social interaction or the temporary boost in energy you feel afterward?

这些微妙之处可能难以仅凭反思就能梳理出来，但通过简单的实验，我们就能发现并利用它们，从而获得更具建设性的结果。这个过程可能需要一些时间——几天甚至更长时间——所以要有耐心，不要强迫自己立即做出任何有意义的改变。相反，要把自己想象成一位观察你的行为并收集数据的科学家。

Such subtleties can be difficult to tease out through reflection alone, but with simple experimentation, we can discover and exploit them for more constructive ends. This process may take some time—several days or longer—so have patience and don’t pressure yourself to make any meaningful changes just yet. Instead, think of yourself as a scientist observing your behavior and collecting data.

首先，当你感到想要做某件例行公事时，试着改变一下行为、奖励，或者两者兼而有之。你想吃甜甜圈，还是只想吃点甜食？也许你只是饿了，想吃点东西？又或者，你只是想在去办公桌前和别人交流一下？

To begin, when you feel the urge to do a routine action, try changing the action, the reward, or both. Do you want the donut, or do you just want something sweet? Maybe you’re just hungry and want some food? Or is it more about mingling before heading to your desk to start working?

为了找到答案，你可以在想吃糕点的时候尝试几种不同的习惯：第一天，你可以买一些不同的甜食，比如饼干或糖果，然后吃掉它们。第二天，你可以选择一些营养丰富的食物，比如苹果。第三天早上，你可以试试喝一杯咖啡。最后，你可以看看完全不吃东西也不喝饮料，只是去朋友办公室看看对你的习惯循环有何影响。

To find out, you could test a few different routines when you feel the urge to get a pastry: One day, you could buy a different sweet food like a cookie or candy bar and eat that instead. The next day, you could choose something nutritious, like an apple. The following morning, you could try a cup of coffee instead. Finally, you could see how skipping food and beverages altogether and just stopping by your friend’s office impacts your habit loop.

你除了吃甜甜圈之外具体做什么并不重要，只要你能验证一个合理的理论，解释甜甜圈困境的成因就行。如果是因为想吃甜食，饼干应该能满足。如果只是饿了，苹果应该能缓解一下。如果是为了补充能量，咖啡应该不错。如果是社交，办公室的拜访应该足够了。

Exactly what you do instead of eating the donut isn’t important, so long as you’re testing a plausible theory about what’s causing the donut dilemma. If it’s the desire for something sweet, the cookie should satisfy. If it’s just hunger, the apple should take the edge off. If it’s a spark of energy, coffee will work nicely. And if hobnobbing is the culprit, the office drop-in should suffice.

在测试不同的奖励时，杜希格建议，在每次例行活动或奖励变化之后，写下你首先想到的三件事。它们可以是感受、随机的想法、关于你感受的想法，甚至只是脑海中突然闪现的词语。然后，设置一个15分钟的闹钟，闹钟响起后，看看你是否仍然渴望最初的奖励。

As you test different rewards, Duhigg recommends that following each variation of routine or reward, you should write down the first three things that come to mind. They can be feelings, random thoughts, thoughts about how you’re feeling, or even just words that spring to mind. Then, set an alarm for fifteen minutes, and when it’s up, see whether you still feel an urge for the original reward.

在例行活动结束后写下三件事很重要，因为它会迫使你专注于在完成关键时刻的想法和感受，并帮助你在完成一轮实验并了解你能从中收获什么后准确地记住发生了什么。至于15分钟的等待，这有助于你确定是否找到了合适的奖励。如果就像早餐糕点的奇怪案例一样，吃完苹果15分钟后你仍然想吃甜甜圈，那么你可以假设这种渴望不是由对卡路里的需求引起的。如果和同事闲聊无法平息这种渴望，那么奖励也不是出于互动的需求。另一方面，如果喝完一杯咖啡后，你发现很容易就开始新的一天，那么你已经找到了这个循环背后的奖励——能量的提升——以及一种无摩擦的减少卡路里摄入的方法。

It’s important to write down three things after the routine because it forces you to focus on what you’re thinking and feeling at that crucial moment of consummation, and it helps you to remember exactly what happened when you’re done with a round of experimentation and seeing what you can glean from the experience. As for the 15-minute wait, this helps you determine whether you’ve pinpointed the proper reward. If, as in the curious case of the morning pastry, fifteen minutes have passed after eating an apple and you still want the donut, you can assume the craving isn’t motivated by the need for calories. If chinwagging with a colleague doesn’t hush the hankering, then the reward isn’t the need for interaction either. On the other hand, if after a cup of coffee, you find it easy to get your day started, then you’ve identified the reward underlying the loop—a boost of energy—as well as a frictionless way to eat fewer calories.

通过测试不同的奖励，你可以分离出你真正的渴望，这对于重建习惯至关重要。

By testing different rewards, you can isolate your true cravings, which is critical in reconstructing a habit.

3.隔离提示

3. Isolate the Cue

当你了解触发习惯的诱因时，很多习惯就能更容易地调整，但这些诱因往往难以识别，因为事情太多了。我们放弃周末锻炼是因为累了吗？还是因为我们待在家里而不是在办公室？还是因为我们懒得放松？还是因为我们和家人在一起不想离开？又或者，所有这些原因都存在？

Many habits can be more easily adjusted when you understand the cues that trigger them, but such prompts are often difficult to identify because there’s just too much going on. Are we skipping our weekend workouts because we’re tired? Or because we’re at home instead of at the office? Or because we feel lazy and just want to relax? Or because we’re with our family and don’t want to leave? Or all of them together?

为了在噪音中找到信号，我们可以使用一个简单的系统，将线索分为五类，并在我们的经验中寻找模式：

To help find the signal among the noise, we can use a simple system of organizing cues into five categories and looking for patterns in our experiences:

地点。你是否曾走进厨房，看到柜台上放着一袋薯片，就因为薯片在那儿就吃了几把？那么你就知道地点对我们的行为有多大的影响了。事实上，许多习惯的持续几乎完全源于它们所处的环境。通常，改变环境（把薯片放在食品柜里，或者更好的是，一开始就不买）是阻止或鼓励特定行为最简单的方法。
Location. Have you ever walked into your kitchen, seen a bag of chips on the counter, and eaten a few handfuls just because they were there? Then you know the sway location can have over our behavior. In fact, many habits derive much of their persistence almost solely from the environments they’re performed in. Often, changing the environment (keeping the chips in the pantry, or better, not buying them in the first place) is the easiest way to discourage or encourage specific behaviors.
时间。我们许多日常行为都受时钟支配。我们起床、上厕所、洗澡、刷牙等等。上午十点左右，我们会放下工作，慢悠悠地去厨房或餐厅。晚饭后，我们会窝在沙发上，打开十几个争夺我们注意力的流媒体服务。有时，重要的不是时间本身，而是当时发生的事情或我们的感受——我们将在下文讨论另外两个线索。
Time. Many of our daily actions are dictated by the clock. We wake up, go to the bathroom, take a shower, brush our teeth, etc. We stop working midmorning to mosey on over to the kitchen or cafeteria. We hit the couch after dinner and plug into one of a dozen streaming services vying for our attention. Sometimes it’s not the time that matters per se, but what happens or how we feel at that time—two other cues we’ll discuss below.
情绪状态。情绪是行为的强大驱动力，对我们大多数人来说，这种暗示在坏习惯中比在好习惯中更常见。许多人表示，当他们感到无聊或沮丧时，他们会吃东西、购物或浏览社交媒体，但很少有人表示，他们会因为情绪而坚持晨练或戒掉夜宵。相反，我们常常会不顾情绪，养成好习惯。
Emotional state. Feelings are powerful drivers of behavior, and for most of us, this cue appears more commonly in bad than good habits. Many people say they eat, shop, or scroll on social media when they feel bored or depressed, but not many report showing up for morning workouts or abstaining from late-night snacking because of their feelings. Instead, we often perform good habits despite how we feel.
其他人。正如我们在上一章所讨论的，我们周围的人会对我们的思维、感受和行为产生显著的影响。简而言之：如果你花太多时间与那些激励你去做你明知不该做的事情的人在一起，比如暴饮暴食、睡眠不足、运动不足等等，那么在你的生活中做出实质性的改变将会极其困难。
Other people. As we discussed in the previous chapter, the people we surround ourselves with can have a marked effect on how we think, feel, and behave. Put simply: If you spend too much time with people who motivate you to do things you know you shouldn’t, like eating or drinking too much, sleeping and moving too little, and so forth, making substantial changes in your life will be extremely difficult.
紧接在之前的动作或事件。许多习惯性行为是对其他事件的反应，例如手机、社交媒体或电子邮件通知、讨论或争论，或者有人到达或离开。了解这一点可以帮助你戒掉不良习惯。例如，你可以关闭所有应用程序通知，以减少频繁查看手机的习惯，或者避免在吃饭时喝酒，以戒掉暴饮暴食的习惯。
Immediately preceding action or event. Many habitual actions are responses to other things that happen, like a phone, social media, or email notification, a discussion or argument, or a person arriving or leaving. Understanding this can help you untangle unwanted habits. For instance, you might turn off all app notifications to undercut the habit of checking your phone too often, or avoid drinking alcohol while eating to work on the habit of eating and drinking too much.

有些线索并不完全适合这些类别（想法、气味和饥饿），但研究表明，大多数习惯都是由上面列出的五种现象引起的。

There are cues that don’t fit neatly into these buckets (thoughts, smells, and hunger), but research shows that most habits are prompted by the five phenomena listed above.

因此，如果你想要弄清楚深夜吃零食的诱因，那么当你有吃零食的冲动时，你应该写下以下五个问题的答案：

So, if you’re trying to figure out the cue for late-night snacking, you’d write down answers to the following five questions when the urge strikes:

你在哪里？（在沙发上）
Where are you? (on the couch)
现在几点？（晚上 10:45）
What time is it? (10:45 p.m.)
你的情绪状态如何？（恼火）
What’s your emotional state? (annoyed)
谁和你在一起？（没人）
Who’s with you? (nobody)
在产生这种愿望之前，发生了哪些行为或事件？（浏览 Instagram）
What action or event preceded the desire? (scrolling through Instagram)

下次：

The next time:

你在哪里？（在床上）
Where are you? (in bed)
现在几点？（晚上 10:35）
What time is it? (10:35 p.m.)
你的情绪状态如何？（无聊）
What’s your emotional state? (bored)
你和谁在一起？（女朋友）
Who’s with you? (girlfriend)
在产生这种愿望之前，发生了哪些行为或事件？（看电视）
What action or event preceded the desire? (watching TV)

第三个例子：

The third instance:

你在哪里？（厨房）
Where are you? (kitchen)
现在几点？（晚上 10:22）
What time is it? (10:22 p.m.)
你的情绪状态如何？（疲劳）
What’s your emotional state? (fatigued)
周围还有谁？（没人）
Who else is around? (nobody)
出现这种冲动之前，发生了什么行为或事件？（与朋友发短信）
What action or event preceded the urge? (texting with a friend)

这种侦察或许能揭示许多潜在的模式，但就夜间进食而言，一个常见的诱因就是熬夜太晚。原因有三：熬夜让你有更多时间在晚饭后再次感到饥饿；熬夜更容易让你睡眠不足，这通常会增加食欲；而且熬夜通常意味着你花更多时间做与进食相关的事情（比如看屏幕）。

This reconnaissance could uncover many potential patterns, but in the case of night eating, a common cue is simply staying up too late. The reason for this is threefold: it gives you more time to get hungry again after dinner; it makes you more likely to undersleep, which generally increases appetite; and it usually involves spending more time doing things associated with eating (like screentime).

4.制定计划

4. Have a Plan

一旦您确定了想要改变的常规（习惯）的奖励和提示，您就可以按照正确的计划重新调整它以满足您的兴趣。

Once you’ve identified the reward and cue for a routine (habit) you want to change, you can rewire it to serve your interests by following the right plan.

一切始于暗示。如果你不能或不想完全消除它，你必须找到一种新的方式来应对它，从而获得你渴望的奖励。如果嗜睡是驱动早上吃甜甜圈习惯的暗示，而精力充沛是这个循环的奖励，那么坚持喝咖啡可能就是你所需要的全部计划。“当我上班感到倦怠时，我会喝一杯咖啡来提神。”或者，在夜间吃东西的情况下，通过早睡来消除暗示可能是防止过度进食的最简单方法。“当我准备好睡觉时，我会直接去睡觉，而不是熬夜。”

It starts with the cue. If you can’t or don’t want to eliminate it altogether, you must find a new way to respond to it that leads to the reward you crave. If lethargy is the cue driving the habit of eating a morning donut and energy is the reward of this loop, then sticking with the cup of coffee may be all the plan you need. “When I get to work and feel sluggish, I’ll drink a cup of coffee to get a boost of energy.” Or, in the case of the nocturnal noshing, removing the cue by going to bed early may be the easiest way to prevent excessive food consumption. “When I’ve finished getting ready for bed, I’ll go right to sleep instead of staying up later.”

无论如何，重新编程习惯循环都需要做出深思熟虑的决定来改变行为。一个简单的方法是运用心理学家所说的“执行意图”，即关于你将如何、何时以及在何处采取行动的陈述。执行意图可以用不同的方式表达，但一个常见的公式是“当情况 X 发生时，我会通过做 Y 来回应”。例如……

In any case, reprogramming habit loops will require making deliberate decisions to behave differently. An easy way to do this is with what psychologists refer to as implementation intentions, which are statements about how, when, and where you’ll act. Implementation intentions can be expressed in different ways, but a common formula is “When situation X occurs, I’ll respond by doing Y.” For example …

“每周二、周四和周六，我都会在早上 7 点起床，喝一杯咖啡，然后锻炼身体”比“我每周锻炼几次”更有效。
“Every Tuesday, Thursday, and Saturday, I’ll wake up at 7 a.m., drink a cup of coffee, and do a workout” will be far more effective than “I’ll work out a few times per week.”
“每天晚饭后，我会不带手机坐在沙发上，读二十页书，然后打开电视”，而不是“我每晚都会读书”。
“Every evening after dinner, I’ll sit on the couch without my phone and read twenty pages before turning on the TV” in place of “I’ll read every night.”
“每个工作日，我都会吃一份瘦肉蛋白和三份五颜六色的蔬菜作为晚餐”比“我会吃更多健康食品”更可取。
“Every weekday, I’ll eat a portion of lean protein and three servings of colorful vegetables for dinner” is preferable to “I’ll eat more healthy food.”
“每个星期天早上，吃完早餐后，我会准备接下来三天的食物”比“我会做更多的饭菜准备”更能帮助你遵循你的膳食计划。
“Every Sunday morning, after I eat breakfast, I’ll prepare food for the next three days” will help you follow your meal plan better than “I’ll do more meal prep.”
“每天，我都会随身携带一瓶水来喝，喝完后再重新装满”会胜过“我会喝更多的水”。
“Every day, I’ll keep a bottle of water with me to drink from and refill it whenever it’s empty” will outdo “I’ll drink more water.”

不要低估这种做法的有效性。英国健康心理学杂志的科学家发表的一项研究表明，在制定了锻炼执行计划（“下周，我将于[日期] [时间] 在[地点]进行至少20分钟的剧烈运动”）的参与者中，91%的人每周至少锻炼一次。相比之下，阅读几段随机小说的参与者只有38%，阅读小册子并了解运动如何有益于心脏的参与者只有35%。

Don’t underestimate the effectiveness of this practice. In a study published by scientists at the British Journal of Health Psychology, 91 percent of participants who created implementation intentions for exercising (“During the next week, I will partake in at least twenty minutes of vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE]”) worked out at least once per week. This is compared to just 38 percent of participants who read a few paragraphs from a random novel and 35 percent of participants who read a pamphlet on and were told how exercise benefits your heart.

超过一百项已发表的研究证明了执行意向对诸多积极行为的影响，从乳房自我检查到坚持饮食等等。结论显而易见：明确说明做什么、何时做、何地做，你更有可能真正去做。这类陈述在规范行为方面远比依赖灵感或意志力可靠，因为它们充当着一种触发-反应机制，无需刻意监督。

Over one hundred published studies prove the power of implementation intentions to influence many positive behaviors, ranging from breast self-examination to dietary adherence and more. The conclusion is crystal clear: by explicitly stating what, when, and where you’ll do something, you’re much more likely to actually do it. Such statements are far more reliable for regulating behavior than depending on inspiration or willpower, because they function as a trigger-and-response mechanism that doesn’t require deliberate supervision.

你可以更进一步，把重要的承诺写在日历上，这样它们就能时刻萦绕在你的脑海里。每天早上，当你查看日历时，就可以回顾你的承诺，提高你兑现承诺的几率。

You can take this technique even further and put your important commitments on your calendar so they stay top of mind. At the beginning of every day, when you check your calendar, you can review your pledges and improve your chances of following through.

您还可以使用手机助手接收每日任务提醒，以免意外忘记。如果您的任务是每天享用一顿营养丰富的自制午餐，您可以在手机中设置重复提醒，以便在前一天晚上准备好食物，并在早上出门时享用。这样的准备工作听起来可能过于简单，难以有效，但不要低估其重要性。及时的提醒或一些平凡的准备工作，例如周六早上第一件事就是穿上运动服，以便为午餐时间的锻炼做好准备，通常可以成为确保完成任务的关键。

You can also use your phone’s assistant to receive daily reminders of your obligations so you don’t accidentally forget. If your task is eating a nutritious homemade lunch every day, you can set recurring reminders in your phone to prepare the food the night before and grab it in the morning on your way out. Such spadework may sound too simple to be effective, but don’t discount its importance. The timely reminder or mundane preliminary, like getting into your workout clothes first thing on Saturday morning so you’re dressed for your lunchtime workout, can often be the factor that ensures follow-through.

这些准备措施通过减少行动所需的活化能来增强我们的坚持力。这个化学术语指的是引发化学反应所需的最小能量，或者更广泛地说，指的是启动或改变某事物所需的最小努力。

Such preparatory measures enhance our stick-to-itiveness by reducing the amount of activation energy required to act. This chemistry term refers to the minimum amount of energy needed to trigger a chemical reaction, or more broadly, as the minimum amount of effort necessary to start or change something.

一般来说，我们动起来或改变方向所需的精神或体力越多，就越容易受到意志力和动力水平波动的影响。当决心坚定时，坚持下去就像理发一样难；而当决心低落时，执行起来就像戴着拳击手套弹钢琴一样困难。然而，通过采取一些简单的步骤来保护我们的习惯不受这些反复无常的情绪的影响——就像我刚才分享的那些——我们可以极大地提高我们的一致性和长期效果。

Generally, the more mental or physical energy it takes to get in motion or shift our course, the more susceptible we’ll be to the peaks and valleys of our willpower and motivation levels. When determination is high, follow-through is about as hard as a haircut, but when it’s low, implementation feels like trying to play the piano with boxing gloves. By taking simple steps to protect our habits from the wax and wane of these fickle feelings, however—like those I’ve just shared with you—we can greatly boost our consistency and long-term results.

另一种经过科学验证的工具是“如果-那么”语句，可以用来进一步降低改变习惯的激活能量，其形式如下：“如果发生 X，那么我会做 Y。”这句话背后的心理学原理与“什么-哪里-何时”语句（特定的刺激和反应）相呼应，让你能够适应生活中不可避免的偶然事件和曲线球，以便在事情出现偏差时做出正确的决定。

Another type of scientifically proven tool you can use to further reduce the activation energy of changing habits is the if–then statement, which looks like this: “If X happens, then I’ll do Y.” The psychology behind this phrase echoes the what–where–when statements (a specific stimulus and response), allowing you to accommodate life’s inevitable contingencies and curveballs so you can make the right decisions when things go sideways.

在前面提到的场景中，你决定每周一、周三和周五早上7点起床，喝咖啡，然后锻炼身体。为了用“如果-那么”语句来补充这个执行意图，请思考哪些因素可能会阻碍你的目标实现，以及你可以采取哪些措施。例如……

In a scenario given earlier, you’ve decided to wake up at 7 a.m., drink coffee, and work out every Monday, Wednesday, and Friday. To complement this implementation intention with if–then statements, consider what may frustrate your objective and what you can do about it. For example …

如果我睡得太晚，那么我仍然会在早上 7 点起床训练。
If I go to bed too late, then I’ll still get up at 7 a.m. and train.
如果我因为某种原因（早会或电话、差事等）无法在早上 7 点训练，那么我会在下班后去健身房。
If I can’t train at 7 a.m. for whatever reason (early meetings or calls, errands, etc.), then I’ll go to the gym after work.
如果我因为任何原因（个人约会、孩子的事情等）不能下班后训练，那么我会在周六或周日上午 9 点训练
If I can’t train after work for whatever reason (personal appointments, kid stuff, etc.), then I’ll train on Saturday or Sunday at 9 a.m.

或者对于什么-何时-何地语句的如果-那么语句怎么样，“每个工作日，我都会吃一份瘦肉蛋白和三份五颜六色的蔬菜作为晚餐。”

Or what about if-then statements for the what–when–where statement, “Every weekday, I’ll eat a portion of lean protein and three servings of colorful vegetables for dinner.”

如果我没有时间做晚饭，那么我会从杂货店的热食吧买一些瘦肉蛋白和几份蔬菜。
If I don’t have time to cook dinner, then I’ll get lean protein and a couple of servings of vegetables from the hot bar at the grocery store.
如果我必须出去吃晚餐，那么我只会吃一片面包，点一些瘦肉蛋白和蔬菜，并且不吃甜点。
If I have to eat out for dinner, then I’ll eat just one piece of bread, order lean protein and vegetables, and skip dessert.
如果我下午要参加社交活动，那么我会事先喝一杯蛋白质奶昔，这样我就不会忍不住吃得过多。
If I have a social event to attend in the afternoon, then I’ll have a protein shake beforehand so I’m not tempted to overeat.

如果我吃了不同的晚餐或者吃得过多，那么我会原谅这种偏差并在第二天遵循我的饮食计划。

If I eat a different dinner or overeat, then I’ll forgive the deviation and follow my meal plan the next day.

每个“何时何地”的陈述都可以用“如果”来强化，而且应该这样做，因为总会有无法预见的困难和复杂情况。这种用思维练习来测试计划压力的过程类似于进行心理模拟，研究表明，它可以提高你克服障碍、实现目标的能力。

Every what–when–where statement can be fortified with if-then companions, and probably should be, because there’ll always be unforeseen difficulties and complications. This process of using thought exercises to stress test your plans is akin to running mental simulations, and research shows that it can increase your ability to overcome obstacles and achieve your goals.

改变习惯需要练习和耐心。我们很容易忘记新的习惯，或者故态复萌，但只要我们持续专注于稳步改进的过程，就能取得显著的改变。

Amending habits takes practice and patience. It’s easy to forget to do new routines or backslide into our old ways, but by remaining focused on the process of making steady improvements, we can produce remarkable change.

养成良好的习惯

Creating Good Habits

通常，养成一个好习惯和戒掉一个坏习惯一样困难。事实上，如果新年决心能有所体现的话，人们在做更多正确的事情时所遇到的困难至少和在做更少错误的事情时所遇到的困难一样多。

Often, establishing a new desirable habit can be just as thorny as breaking an undesirable one. In fact, if New Year’s resolutions are any indicator, people struggle at least as much with doing more of the right things as doing fewer of the wrong ones.

根据 YouGov 于 2020 年 12 月进行的一项调查，在打算制定新年决心的人中，50% 的人希望多做运动或改善身体状况，46% 的人希望减肥，44% 的人希望存更多钱，39% 的人希望改善饮食，21% 的人希望追求职业抱负，18% 的人希望花更多时间陪伴家人，14% 的人希望培养新的爱好，13% 的人希望减少在社交媒体上花费的时间，10% 的人希望戒烟，4% 的人希望少喝酒。

According to a YouGov survey conducted in December 2020, 50 percent of people who intended to make New Year’s resolutions wanted to do more exercise or improve their fitness, 46 percent wanted to lose weight, 44 percent wanted to save more money, 39 percent wanted to improve their diet, 21 percent wanted to pursue a career ambition, 18 percent wanted to spend more time with their family, 14 percent wanted to take up a new hobby, 13 percent wanted to spend less time on social media, 10 percent wanted to give up smoking, and 4 percent wanted to drink less alcohol.

许多这样的意图难以实现，因为它们意味着放弃眼前和确定的奖励（例如慵懒、美食、购物等等），而希望获得未来的回报（例如健康、财务保障等等）。而且，习惯的养成可能需要远超22天的时间。伦敦大学学院的科学家进行的研究表明，养成习惯所需的时间范围从18天到254天不等，而本研究中的中位数为66天。显然，单靠动力往往不够。你还需要一个计划。

Many of these intentions are difficult to realize because they entail passing up immediate and certain rewards (languor, food, shopping, etc.) for the hope of future payoffs (fitness, financial security, etc.). And habits can take a lot longer than 22 days to reach automaticity. Research conducted by scientists at University College London shows that it can range from 18 to 254 days, and in this study, the median was 66 days. Clearly, pep alone often isn’t enough. You also need a plan.

以下三种简单的方法可以大大提高新习惯的粘性：

Here are three simple ways to greatly increase the stickiness of new habits:

从小事做起
Start small
堆
Stack
庆祝
Celebrate

让我们逐一讨论一下。

Let’s go over each.

1.从小事做起

1. Start Small

大多数人认为，他们养成新习惯的尝试之所以失败，是因为他们缺乏实现持久改变所需的动力或意志力。事实并非如此。他们只是缺乏正确的方法。

Most people think they bungle their attempts to build new habits because they lack the motivation or willpower required to make lasting change. This is rarely true. They only lack the right approach.

众所周知，意志力的运作方式与肌肉非常相似。它以饱满的精力开启新的一天，随着运动的进行，会感到疲惫，但随后会适应刺激，变得更加强壮。这也意味着我们的决心有其极限——我们可以要求它超出其能力范围（或者更准确地说，超出我们在正常情况下所能达到的范围）。因此，当一个人无法成功地从零锻炼到每天锻炼一小时，然后责备自己失败时，这就像在健身房的第一天尝试深蹲315磅，却因无法完成而感到痛苦一样。

As you know, willpower seems to function much like a muscle. It starts the day fresh, and with exertion, becomes fatigued, but then adapts to the stimulus to become a little stronger. That also means that our resolve has its limits—that we can demand more of it than it’s capable of (or, perhaps more accurately, that we can access under normal circumstances). Thus, when someone is unable to successfully go from zero exercise to an hour per day and then chastises themself as a failure, this is about as sensible as trying to squat 315 pounds on their first day in the gym and feeling stung when they get stuck.

他们应该怎么做呢？当然是降低难度，习惯养成也是如此。从小事做起——必要时，可以做得非常小——你或多或少可以保证顺利地迈向更大、更显著的转变。

What should they do instead? Reduce the difficulty, of course, and the same goes for habit building. By starting small—very small, if necessary—you can more or less guarantee a smooth progression toward bigger and more significant transformations.

斯坦福大学研究员、《微习惯》一书的作者BJ Fogg将这些微小的动作称为“最重要的最小行为”，简称SBTM，它们具有四个特点：

B.J. Fogg, Stanford University researcher and author of Tiny Habits, calls these tiny actions “smallest behaviors that matter,” or SBTMs for short, and they have four features:

每天至少可以做一次。
They can be done at least once a day.
它们只需不到 30 秒的时间。
They take less than 30 seconds.
它们不需要付出太多努力。
They require little effort.
它们与完全理想的行为相关。
They’re relevant to the full desirable behavior.

这个想法是从简单到让你无法拒绝的事情开始。比如每天做十个俯卧撑，而不是一次完整的锻炼；每天吃一份蔬菜，而不是制定一个全新的饮食计划。新习惯的起点应该有多小，包括那些构成“更大更瘦更强壮”计划基础的习惯，取决于你的情况。每天做十个俯卧撑或吃一份蔬菜可能太小太容易，让你无法从中获得满足感，在这种情况下，你应该增加难度，让它需要一点努力（但并非完全不需要）。

The idea is to start with something so simple that you can’t say no to it. Think ten push-ups per day, not a full workout, and one serving of vegetables per day, not a whole new meal plan. Just how small you should start with a new habit, including those that form the foundation of the Bigger Leaner Stronger program, will depend on your circumstances. Ten push-ups or one serving of vegetables per day may be so small and easy that you get no sense of satisfaction from it, in which case you’d want to increase the difficulty to something that involves a little (but not no) effort.

许多和我交谈过的人都告诉我，他们开始这个计划时，首先实施部分饮食或训练内容（在遵循既定的饮食计划之前少吃“垃圾食品”，每周锻炼三次而不是五次等），然后，一旦这些都掌握了，再逐渐增加其余部分。

Many people I’ve spoken with have shared with me that they started the program by implementing parts of the diet or training component first (eating less “junk” before following a set meal plan, doing three workouts per week, not five, etc.), then once that was in hand, gradually adding the rest.

2.堆栈

2. Stack

想要快速养成新习惯，一个简单的方法就是把它们融入到已经根深蒂固的习惯中。这种方法被称为“习惯堆叠”，它使用一种特殊的执行意图，其运作方式如下：“在[当前行动]之后，我将[新行动]。” 例如，“早上喝完咖啡后，我会去散步15分钟。” 或者“脱掉工作服后，我会直接换上运动服。” 或者“在周日下午看体育比赛之前，我会先准备好一周的午餐。”

A simple way to get a running start with new habits is to place them into the slipstream of existing ones already ingrained. This technique is known as “habit stacking,” and it uses a special type of implementation intention that works like this: “ After [CURRENT ACTION], I will [NEW ACTION].” For instance, “After I drink my cup of coffee in the morning, I’ll go for a 15-minute walk.” Or “After I get out of my work clothes, I’ll change right into my workout clothes.” Or “Before I watch sports on Sunday afternoon, I’ll prepare my lunches for the week.”

习惯叠加之所以如此有效，是因为它能让你利用那些已经习惯的行为模式。我们可以让动力成为我们的盟友。一旦我们开始行动，就更容易保持动力——即使我们正朝着新的方向前进。

Habit stacking works so well because it allows you to piggyback on behavior patterns that are already automatic. We can make momentum our ally. Once we’re in motion, it’s easier to stay in motion—even if we’re going in a new direction.

你也可以随着时间的推移扩展你的习惯栈，根据需要添加尽可能多的动作。例如，我有一个完善的晨间习惯栈：早上 6 点起床，去洗手间，喝点水，给自己冲一杯卡布奇诺（我最喜欢的部分），阅读 45 到 60 分钟，做 10 分钟伸展运动，穿好衣服，喝一杯蛋白奶昔，吃一根香蕉，刷牙，然后去健身房。我还有一个回家后的习惯栈：服用运动后补充剂和绿色蔬菜补充剂，查看日历并创建当天的待办事项清单，然后开始回复工作信息。我还有一个开车习惯栈（给朋友、家人或同事打电话），接听预定的电话（如果至少需要 20 分钟，就骑直立式自行车接听，并完成我每天 30 分钟的有氧运动），以及晚上 9 点睡前习惯（用牙线洁牙，刷牙，然后陪伴妻子）。事实上，我的许多日常活动都是根据游戏计划预先安排好的，大多数时候，我感觉就像我醒来后，其余的事情就自然而然地发生了。

You can grow your habit stacks over time, too, adding as many actions to the chain as you need. For example, I have a well-established habit stack for my morning routine: I wake up at 6 a.m., go to the bathroom, drink some water, make myself a cappuccino (my favorite part), read for 45-to-60 minutes, do 10 minutes of stretching, get dressed, make a protein shake, eat a banana, brush my teeth, and go to the gym. I have another stack for when I get home: Take my post-workout and greens supplements, check my calendar and create my to-do list for the day, and start answering work messages. I have a stack for driving (call a friend, family member, or coworker), taking scheduled phone calls (if it’ll be at least twenty minutes, take it on my upright bike and get my thirty minutes of daily cardio done), and 9 p.m. pre-bed routine (floss, brush my teeth, and spend some time with my wife). In fact, so many of my daily activities are pre-programmed according to a game plan that most of the time, it feels like I wake up and the rest just takes care of itself.

无论你计划如何运用习惯叠加，关键在于选择正确的提示——在日常生活中选择一个合适的时机来培养你想要养成的新习惯。如果你像我一样想在早上阅读，但每次都无法抽出几分钟时间摆脱家中的纷扰，那么可以考虑选择其他更容易执行的时间，比如洗完澡后。

Regardless of how you plan on using habit stacking, the key is selecting the right cue—the right place in your daily routine to insert the new habit you want to adopt. If you’d like to read in the morning like me but can’t escape the household chaos for more than a few minutes at a time, consider another time when it’ll be easier to execute, like after you take a shower.

根据Fogg的研究，在选择习惯堆叠的提示时，你应该努力匹配物理位置、频率以及主题或目的。要匹配位置，请确保新习惯可以在与现有习惯相同的地点进行。至于频率，如果你想每天都做一件新事情，但又试图将它与你平均每隔一天做的事情结合起来，那么这通常会导致一些问题。至于主题或目的，习惯堆叠的组成部分越兼容，其效果就越好。因此，不要试图将用牙线清洁牙齿和清扫车库，或者将吃蔬菜和看电视结合起来。

According to Fogg’s research, when selecting cues for habit stacking, you should strive to match the physical location, frequency, and theme or purpose. To pair the location, ensure that the new habit can be performed in the same place as the existing one. As for frequency, if you want to do something new every day, but try to couple it with something you do every other day, on average, that’ll cause hiccups. And as to theme or purpose, the more compatible the components of a habit stack are, the better it’ll function. Thus, don’t try to combine flossing your teeth with sweeping the garage or eating vegetables with watching TV.

为了找到合适的线索来养成你想要养成的新习惯，首先要列出你目前的习惯（你每天做的事情）。例如：

To find the right cues for new habits you want to adopt, start with writing out a list of your current habits (the things you do every day). For example:

起床。
Get out of bed.
去洗手间。
Go to the bathroom.
喝点水。
Drink some water.
刷牙。
Brush your teeth.
穿好衣服。
Get dressed.
煮咖啡。
Make coffee.
吃早餐。
Eat breakfast.
送你的孩子去上学。
Take your kids to school.
开始工作。
Start working.
ETC。
Etc.

您还可以列出每天必定会发生在您身上的事情，例如……

You can also make another list of things that happen to you each day without fail, like …

太阳升起了。
The sun comes up.
你接到一个电话。
You get a phone call.
你饿了。
You get hungry.
太阳落山了。
The sun sets.

有了这两个清单，你应该可以毫无困难地找到可以将新习惯引入到你的生活方式中的地方。

With these two lists, you should have no problem finding places to introduce new habits into your lifestyle.

还要记住，只有高度具体且可立即执行的执行意图才能发挥最佳效果。“下午休息的时候，我会去散步15分钟”可能不够清晰，无法成功。你是在吃零食前还是零食后散步？你打算去哪里散步？更好的说法应该是：“下午3点左右我关掉电脑后，我会绕着街区散步15分钟。”

Remember too that implementation intentions work best when they’re highly specific and immediately doable. “When I take a break in the afternoon, I’ll go for a 15-minute walk” may not be clear enough to succeed. Do you go for a walk before you eat a snack or after? And where are you going to walk? Better would be, “When I get off the computer around 3 p.m., I’ll go for a 15-minute walk around the block.”

如果需要，你也可以创建“如果-那么”语句。例如，在规划新的习惯体系时，你可能已经预见到了需要提前解决的突发状况。又或者，直到开始之后，你才意识到实际遇到的问题比你预想的要多。

You can create if–then statements as well, if needed. For instance, as you’re roadmapping your new system of habits, you may already foresee eventualities that should be addressed up front. Or maybe you don’t realize until after you get underway that there are more wrinkles than you had anticipated.

3.庆祝

3. Celebrate

不出所料，研究表明，当我们在完成一项行动后立即感到良好时，习惯就能迅速养成。这种奖励就像黏合剂，让习惯牢牢地黏住。因此，每当我们试图改变或养成一个新习惯时，都需要确保它能带来成就感和满足感，即使这种感觉很微弱。

Unsurprisingly, research shows that a habit can form quickly when we immediately feel good after we perform an action. This reward is the glue that makes habits stick. Therefore, whenever we’re trying to change or adopt a new habit, we need to ensure it results in a feeling of success and satisfaction, even if it’s slight.

这一步也不必太复杂。简短地做、说，甚至想一些能带来快乐的事情通常就足够了——握个拳头，或者大声或默念“太棒了”。你做什么来表达喜悦并不重要，重要的是庆祝活动的即时性和情感强度。

This step doesn’t have to be elaborate, either. Briefly doing, saying, or even thinking about something that brings joy is often enough—a fist pump, or “awesome” said aloud or subvocalized. What you do to rejoice doesn’t matter nearly as much as the immediacy and emotional intensity of the celebration.

现在你知道了如何在内在健身游戏中获胜：

You now know how to win at the inner game of fitness:

了解你的理由。
Understand your whys.
培养你的意志力。
Cultivate your willpower.
控制你的习惯。
Control your habits.

如果你能将这个行动计划付诸实践，并最终将其内化，你就能培养出一种心态和生活方式，让你能够发现并充分发挥自己的健身潜力。但这并非易事。它需要自律和耐力，而这很难，而且永远都是如此。我们天生不渴望克制和规律，而是渴望刺激和新鲜感。自我控制力和耐力需要有意识地强化，就像肌肉一样。

If you can implement and ultimately internalize that action plan, you can develop the mindset and lifestyle that’ll allow you to discover and express your full fitness potential. It won’t be easy, though. It’ll take discipline and endurance, which are hard and always will be. We’re not wired for restraint and regularity, but for stimulation and novelty. Self-command and stamina require conscious strengthening, just like a muscle.

所以，不要误以为任何困难都表明这项事业不值得。困难本身才是关键。困难本身就表明了它的价值。磨难并不意味着你不属于这个领域；克服磨难的努力才是证明你值得的方式。

So don’t mistake any difficulty as a sign that the undertaking isn’t worth it. The difficulty is the point. The difficulty signals its worth. Tribulation isn’t a sign that you don’t belong in the arena; the struggle to overcome it is how you prove you’re worthy.

幸运的是，一旦你掌握了健身这门外在的技巧——就像读完这本书后你就会明白的那样——这个过程的收获远大于痛苦，乐趣远大于挫折。而这正是我们接下来要深入探讨的，首先要梳理一下大家最讨厌的“节食”背后的艺术和科学。

Fortunately, once you get your arms around the outer game of getting fit—like you will by the end of this book—the process is a lot more gain than pain and fun than frustration. And that’s exactly what we’ll tear into next, starting with sifting the art and science of everyone’s least-favorite four-letter word: diet.

关键要点

Key Takeaways

习惯是通过重复形成的，其模式称为“习惯循环”，其过程如下：提示、反应、奖励。
Habits are formed through repetition in a pattern known as a “habit loop” that goes like this: cue, response, reward.
您可以通过确定想要改变的行为、尝试奖励、隔离提示和制定计划来重塑任何习惯。
You can reshape any habit by identifying the behavior you want to change, experimenting with rewards, isolating the cue, and having a plan.
如果您不能或不想完全消除提示，您必须找到一种新的方式来应对它，以获得您渴望的奖励。
If you can’t or don’t want to eliminate the cue altogether, you must find a new way to respond to it that leads to the reward you crave.
实施意图是关于您将如何、何时以及在何处采取行动的陈述，它可以帮助您做出深思熟虑的决定以采取不同的行为，而一个常见的公式是“当情况 X 发生时，我将通过做 Y 来应对。”
Implementation intentions are statements about how, when, and where you’ll act that help you make deliberate decisions to behave differently, and a common formula is “When situation X occurs, I’ll respond by doing Y.”
为了进一步减少改变习惯的激活能量，使用“如果-那么”语句，例如“如果我睡得太晚，那么我仍然会在早上 7 点起床训练”。
To further reduce the activation energy of changing habits, use if–then statements such as “If I go to bed too late, then I’ll still get up at 7 a.m. and train”.
养成良好习惯时，首先要承诺做一些简单到你无法拒绝的事情，然后一旦做到了，再逐渐增加难度。
When creating good habits, start by committing to something so simple that you can’t say no to it, then once that’s in hand, gradually increase the difficulty.
想要养成新习惯，可以用一种叫做“习惯叠加”的技巧，把它们融入到已经根深蒂固的习惯中。例如，“早上喝完咖啡后，我会去散步15分钟。”
To get a running start with new habits, place them into the slipstream of existing ones already ingrained using a technique known as “habit stacking.” For example, “After I drink my cup of coffee in the morning, I’ll go for a 15-minute walk.”
每当您尝试改变或养成新习惯时，请确保它会带来成功感和满足感，即使这种感觉很轻微。
Whenever you’re trying to change or adopt a new habit, ensure it results in a feeling of success and satisfaction, even if it’s slight.

第 3 部分

Part 3 你最需要的饮食建议

The Last Diet Advice You’ll Ever Need

伟大的想法

The Big Ideas

1. 了解能量平衡的重要性。

1. Understand the importance of energy balance.

2. 适当饮食，新陈代谢就会好。

2. Diet properly and your metabolism will be fine.

3. 忽略严格的饮食教条和时尚。

3. Ignore rigid dietary dogmas and fads.

7

十大最糟糕的饮食误区和错误

The 10 Absolute Worst Diet Myths and Mistakes

通往无处的道路都是用借口铺成的。

The road to nowhere is paved with excuses.

—马克·贝尔

—MARK BELL

秒自古以来，精瘦、健美、健美的身材一直是体格和魅力的最高标志——这是古代英雄、神灵和女神的标志。如今，健美的身材仍然备受推崇，但鉴于美国的肥胖率已超过42%（且仍在上升），人们可能会认为，想要拥有健美的身材需要年轻、顶级的基因，或者非凡的努力、自律和牺牲。然而事实并非如此。诀窍很容易掌握——本书涵盖了你需要的一切——但它所需的毅力远比你想象的要少。

Since time immemorial, the highest hallmark of physical status and attractiveness has been a lean, toned, athletic body—a stamp of the ancient heroes, gods, and goddesses. A fit body is still idolized today, but with obesity rates over 42 percent here in America (and still rising), one could assume that looking like a paragon of fitness requires youth, top-shelf genetics, or superordinary effort, discipline, and sacrifice. This isn’t true. The know-how is easy enough to grasp—you’ll learn everything you need in this book—but it doesn’t require as much grit as you may think.

为了帮助您更好地理解获得并保持健康、苗条和强壮的真正科学，我想首先为您澄清一些让人们陷入困境的最大的饮食误区和谎言：

To help you better understand the real science of getting and staying fit, lean, and strong, I want to first disabuse you of some of the biggest diet myths and lies that tie people up in knots:

“卡路里摄入量与卡路里消耗量之间的对比是错误的科学。”
“Calories in versus calories out is bad science.”
“摄入的卡路里与消耗的卡路里才是最重要的。”
“Calories in versus calories out are all that matters.”
“节食会‘损害’你的新陈代谢。”
“Dieting can ‘damage’ your metabolism.”
“碳水化合物和糖会让你发胖，不健康。”
“Carbs and sugars make you fat and unhealthy.”
“你必须‘吃得干净’才能保持健康。”
“You have to ‘eat clean’ to be fit and healthy.”
“纯素和素食饮食是最健康的。”
“Vegan and vegetarian diets are healthiest.”
“要想长得壮，就得吃很多东西。”
“You have to eat huge to get big.”
“你应该或不应该不吃早餐。”
“You should or shouldn’t skip breakfast.”
“频繁进食会加速你的新陈代谢。”
“Frequent eating speeds up your metabolism.”
“晚上吃东西会导致体重增加。”
“Eating at night can cause weight gain.”

让我们正面驳斥这些虚构。如果你自己也相信其中任何一个（就像我曾经那样），你可能会对我接下来的内容持怀疑甚至轻蔑的态度，从而不太可能公平地对待这个计划。把这一章想象成一个建筑工程——在我们浇筑地基、建造上层建筑之前，先清理掉饮食中的残渣。

Let’s hit these fictions head-on. If you’ve bought into any of them yourself (like I once did), you may be skeptical, even scornful, of what else I have in store for you and thus less likely to give the program a fair shake. Think of this chapter like a construction project—clearing away the dietary debris before we pour the foundation and build the superstructure.

误区一：

Myth #1

“卡路里摄入量与卡路里消耗量之比是错误的科学”

“Calories In Versus Calories Out Is Bad Science”

“卡路里计算根本行不通，”这位体重超标的医学博士在他最新的畅销书中说道。“这是我们过去无知饮食习惯的遗留问题，”这位一生都保持苗条的漂亮女士告诉晨间节目主持人。“我们是时候意识到，食物质量才是最重要的，而不是卡路里，”这位前铁人三项运动员转型成为的饮食大师在他广受欢迎的播客中说道。

“Calorie counting doesn’t work,” the overweight MD says in his latest bestselling book. “It’s a relic of our ignorant dietary past,” the pretty woman who has been skinny her entire life tells the morning show hosts. “It’s time we realized food quality is what matters, not calories,” the former triathlete turned guru says on his popular podcast.

这句宣传语听起来很诱人。吃对食物，你就能“疏通荷尔蒙”、“增强新陈代谢”，剩下的事你的身体会自己处理。这对很多人来说简直是天籁之音，他们相信自己不用限制甚至不用在意吃多少，只要知道吃什么就行，就能变得苗条健康。

The sales pitch sounds sexy. Eat the right foods and you can “unclog your hormones” and “supercharge your metabolism,” and your body will take care of the rest. This is music to many people’s ears who want to believe they can get lean and fit without ever having to restrict or even pay attention to how much they eat, only what.

这纯属胡扯。事实上，情况比这更糟糕。这简直是弥天大谎，因为就你的体重而言，吃多少远比吃什么重要。不相信？问问堪萨斯州立大学教授马克·豪布就知道了，他靠着吃Hostess纸杯蛋糕、多力多滋玉米脆片、奥利奥和乳清蛋白奶昔，在10周内减掉了27磅。或者问问科学老师约翰·西斯纳，他靠着只吃麦当劳，在六个月内减掉了56磅。或者问问凯·塞奇威克，他是一位健身爱好者，通过一个月每天吃麦当劳，同时坚持严格的锻炼，最终拥有了人生中最好的身材。

This is malarkey. In fact, it’s worse than that. It’s a blatant lie because as far as your body weight is concerned, how much you eat is far more important than what you eat. Don’t believe me? Just ask Kansas State University Professor Mark Haub who lost 27 pounds in 10 weeks eating Hostess cupcakes, Doritos, Oreos, and whey protein shakes. Or a science teacher, John Cisna, who lost 56 pounds in six months eating nothing but McDonald’s. Or Kai Sedgwick, a fitness enthusiast who got into the best shape of his life following a rigorous workout routine while eating McDonald’s every day for a month.

我不建议你效仿他们（饮食的营养价值确实很重要，尤其对健康而言），但他们的故事表明了一个无可争辩的观点：你可以改善你的身体成分，也就是减少肌肉和脂肪的含量，同时吃大量的垃圾食品。理解其中的原理——以及真正驱动体重减轻和增加的因素——的关键在于能量平衡，即能量摄入（摄入的卡路里）和输出（燃烧的卡路里）之间的关系。

I don’t recommend you follow in their footsteps (the nutritional value of your diet does matter, particularly for health), but their stories speak to an indisputable point: You can improve your body composition, or how much muscle and fat you have, while eating copious amounts of junk food. The key to understanding how this works—and to understanding what really drives weight loss and gain—is energy balance, which is the relationship between energy intake (calories eaten) and output (calories burned).

从技术角度来说，卡路里是指将一公斤水的温度升高一摄氏度所需的能量。不同食物所含的卡路里数量各不相同。例如，坚果的能量密度很高，平均每克约含6.5卡路里。而芹菜的能量密度却很低，每克只有0.15卡路里。如果你把一天吃的所有食物的卡路里加起来，然后与你消耗的卡路里进行比较，你会发现以下三点：

Technically, a calorie is the energy needed to raise the temperature of one kilogram of water by one degree Celsius. Various foods contain varying numbers of calories. For example, nuts are very energy dense, containing about 6.5 calories per gram, on average. Celery, on the other hand, contains very little stored energy, with just 0.15 calories per gram. If you added up the calories of all the food you ate in a day and then compared that number to how many calories you burned, you’d notice one of three things:

你摄入的热量比消耗的多。（你会增重。）
You ate more calories than you burned. (You’ll gain weight.)
你摄入的热量比消耗的热量少。（你会减肥。）
You ate fewer calories than you burned. (You’ll lose weight.)
您摄入的卡路里与消耗的卡路里大致相同。（您将保持体重。）
You ate about the same number of calories as you burned. (You’ll maintain your weight.)

这是热力学第一定律，它指出系统中的能量既不能被创造也不能被毁灭，只能改变其形式。这适用于所有物理能量系统，包括人体新陈代谢。新陈代谢是维持我们生命的一系列物理和化学过程，即能量的产生以及细胞和组织的生成、维持和毁灭。当我们进食时，食物中储存的能量会被肌肉转化为机械能（运动），会被消化系统转化为化学能（体脂），会被器官转化为热能（热量）。

This is the first law of thermodynamics at work, which states that energy in a system can’t be created or destroyed but can only change form. This applies to all physical energy systems, including the human metabolism, which is the series of physical and chemical processes that keep us alive—namely, the production of energy as well as the creation, maintenance, and destruction of cells and tissues. When we eat food, its stored energy is transformed by our muscles into mechanical energy (movement), by our digestive systems into chemical energy (body fat), and by our organs into thermal energy (heat).

这些科学公理解释了为什么上个世纪进行的每一项控制减肥研究都发现，有意义的减肥需要能量消耗超过能量摄入；为什么几十年的肥胖研究得出结论，能量摄入超过消耗是体重增加的主要原因；以及为什么从“现代健美之父”尤金·山道到剑客巨星史蒂夫·里夫斯，再到标志性的神童阿诺德·施瓦辛格，健美运动员一直在利用这些知识来控制自己的身体成分。

These scientific axioms explain why every controlled weight-loss study conducted in the last century has found that meaningful weight loss requires energy expenditure to exceed energy intake; why decades of obesity research has concluded that energy intake exceeding expenditure is the main driver of weight gain; and why bodybuilders dating back just as far—from the “father of modern bodybuilding” Eugen Sandow, to the sword-and-sandal superstar Steve Reeves, to the iconic wunderkind Arnold Schwarzenegger—have been using this knowledge to control their body composition as desired.

您的支票账户虽然俗套，但却恰当地比喻了这个过程。如果您在账户中“存入”（摄入）的热量大于“消耗”（燃烧）的热量，就会形成正能量平衡，身体会将一部分多余的能量“保存”（储存）为体脂。但是，如果您存入的热量小于消耗的热量，就会形成负能量平衡或能量缺口，身体会利用“能量储蓄”（主要是体脂）来弥补缺口，获取维持正常运转所需的能量。如果您持续从储蓄账户中提取小额款项，会发生什么情况？没错——总额会越来越少，就健身而言，这就是让您越来越瘦的原因。幸运的是，我们的身体也以这种方式运作，因为如果不是这样，我们错过了一顿饭，我们的能量供应就会耗尽，我们就会死去。幸运的是，当食物能量不可用时，我们的身体可以分解体内脂肪（必要时分解其他组织）并利用其成分产生细胞能量。

Your checking account is a trite but apt metaphor for how this process works. If you “deposit” (eat) more calories into the account than you “spend” (burn), you create a positive energy balance, and your body will “save” (store) a portion of the surplus energy as body fat. If you put fewer calories into the account than you spend, however, you create a negative energy balance or energy deficit, and your body will turn to its “energy savings” (body fat, mostly) to make up for the shortfall and get the energy it needs to keep functioning. And what happens if you consistently make small withdrawals from your savings account? That’s right—the total gets whittled down to lower and lower levels, and in the case of fitness, this is what makes you leaner and leaner. We’re lucky our body works this way, too, because if it didn’t and we missed a meal, our energy supply would run out and we’d die. Luckily, when food energy isn’t available, our body can break down body fat (and other tissues when necessary) and use the constituents to produce cellular energy.

当然，这并不意味着你必须一丝不苟地计算卡路里才能减肥，但你必须了解摄入的卡路里如何影响你的身体，并根据你的目标管理饮食。然而，你不必盲目跟风，从你的饮食中剔除某些食物甚至整个食物种类。这种方法对某些人有效，因为禁止人们喜爱的美味高卡路里食物——那些最容易吃过量的食物——并推荐不那么可口的低卡路里食物，可以降低卡路里摄入量，从而达到减肥的目的。但如果这种方法不能减少足够多的卡路里，从而产生减肥所需的能量缺口，那么它同样很容易失败。

Now, none of this means you have to meticulously count calories to lose weight, but you do have to understand how the calories that you eat influence your body, and manage your eating according to your goals. What you don’t have to do, however, is follow a fad diet that eliminates foods or even entire food groups from your diet. This can work for some people because forbidding the delicious, high-calorie foods that people love—the ones that are easiest to overeat—and prescribing less palatable, lower-calorie fare, can lower calorie intake enough to produce weight loss. But it can fail just as easily if it doesn’t result in a large enough calorie reduction to produce the energy deficit to achieve weight loss.

换句话说，那些通过限制饮食减肥的人，并不是因为他们戒掉了碳水化合物、糖、麸质或其他任何有害物质——他们之所以成功，是因为戒掉某些食物或物质帮助他们在足够长的时间内保持“卡路里摄入”大于“卡路里消耗”，从而减轻体重。正因如此，研究表明，无论采用何种饮食方案，吃得最少的人减重最多，吃得最多的人减重最少（甚至还会增重），这些饮食方案包括地中海饮食、纯素饮食、素食主义、原始人饮食、慧俪轻体、瘦身世界、南海滩饮食、最佳生活饮食、阿特金斯饮食、DASH 饮食等等。

Put differently, the people who have lost weight with restrictive diets didn’t succeed because they stopped eating carbs, sugar, gluten, or any other bogeyman per se—they lost weight because doing away with certain foods or substances helped them keep “calories out” over “calories in” long enough to reduce their weight. This is why studies show that people who eat the least lose the most weight and those who eat the most lose the least (or even gain weight), regardless of the dietary protocol used, which has included Mediterranean, vegan, vegetarian, paleo, Weight Watchers, Slimming World, South Beach, Best Life, Atkins, DASH, and others.

所以，要知道：无论你遵循哪种饮食，只有当你持续摄入的热量少于消耗的热量时，你才会减肥，而减肥失败的唯一原因是持续摄入过多的热量，而不是违反或遵循错误的任意饮食规则。

So, know this: No matter what type of diet you follow, you’ll lose weight only when you consistently eat fewer calories than you burn, and the only way to fail to lose weight is eating too many calories too consistently, not flouting or following the wrong arbitrary eating rules.

仍然持怀疑态度？我理解。也许你听说过最近的科学研究对能量平衡模型提出了质疑，甚至使其站不住脚；又或许你听说过一些看似与该模型相悖的个案，比如有些人显然无法通过极低热量饮食减肥。“比尔每天摄入1000卡路里，一个月来疯狂锻炼，体重却增加了。能量平衡理论怎么解释这种情况？激素吗？”这确实令人费解，直到你意识到罪魁祸首几乎总是人为错误，而不是失控的激素或代谢紊乱。几乎每次，这些人都不了解激素是什么——激素是通过血液或其他体液运输到细胞和器官，在那里引起某种作用或产生某种特定效应的化学物质——并且犯了以下三个最常见的减肥错误中的一个或多个：

Still skeptical? I understand. Maybe you’ve heard that recent scientific research has contested or even confounded the energy balance model, or maybe you know of individual stories that seem to refute it, like people who apparently can’t lose weight with a very low-calorie diet. “Bill ate 1,000 calories per day and worked out like a fiend for a month and gained weight. How can energy balance explain that? Hormones?” Puzzling indeed, until you realize the culprit is almost always human error, not haywire hormones or metabolic hoodoo. Virtually every time, such people don’t understand what hormones are—chemicals transported by the blood or other bodily fluids to cells and organs, where they cause some action or have some specific effect—and are making one or more of the three most common weight loss mistakes:

低估卡路里摄入量。大多数人不善于估算甚至追踪自己摄入的卡路里数量。例如，研究表明，人们可能认为自己每天摄入了800卡路里（让自己挨饿），但实际上摄入量是1200、1500甚至更多。当你回顾许多人喜欢吃的美味食物时，很容易犯这个错误。比如，一片披萨或芝士汉堡就含有300到400卡路里，大约相当于你慢跑30分钟或举重60分钟所消耗的热量。
Underestimating calories in. Most people are bad at estimating and even tracking how many calories they’re eating. For instance, studies show that people can think they’re eating 800 calories per day (starving themselves), when it’s actually 1,200, 1,500, or more. This mistake is all too easy to make when you review the delicious foods many people like to eat. Take a single slice of pizza or cheeseburger, for instance, which contains 300-to-400 calories or about as many as you burn in a 30-minute jog or 60-minute weightlifting workout.
高估卡路里消耗。包括运动在内的体力活动消耗的卡路里并不像许多人想象的那么多。约克大学的一项研究表明，人们平均高估了剧烈运动中消耗的卡路里，高估幅度高达72%。即使了解了能量平衡并严格控制饮食，单单这一错误就可能导致减肥失败。
Overestimating calories out. Physical activity, including exercise, doesn’t burn as many calories as many people think. In a York University study, people overestimated how many calories they burned during vigorous exercise by 72 percent on average. This error alone could prevent weight loss even when energy balance is understood and eating is well regimented.
极端暴饮暴食。太多的“欺骗餐”，或者更糟的“欺骗日”，都可能使有意义的减肥变得不可能。假设你周一到周五摄入的热量比消耗的热量少 300 卡路里，总热量缺口为 1,500 卡路里。好极了！这足以减掉半磅脂肪！然而，周六是你的欺骗日，因此你摄入的热量比消耗的多 1,000 卡路里。周日是放松日，但你摄入的热量仍然比消耗的多几百卡路里。刚才发生了什么？计算一下。你刚刚在两天内消除了节食五天累积的热量缺口（以及因此减少的脂肪），现在你又回到了原点。
Overeating in the extreme. Too many “cheat meals,” or worse, “cheat days,” can make meaningful weight loss impossible. Let’s say that you ate about 300 fewer calories than you burned Monday through Friday, creating a total calorie deficit of 1,500 calories. Huzzah! That’s enough to lose a half a pound of fat! Saturday, however, is your cheat day, and so you eat about 1,000 more calories than you burn. Sunday is a cooldown, but you still eat a few hundred more calories than you burn. What just happened here? Run the numbers. You’ve just wiped out the cumulative calorie deficit (and thus the fat loss) of five days of dieting in two days, and now you’re back to square one.

除了完全不了解能量平衡之外，这三个错误是大多数减肥失败的原因，也解释了那些只注重规则和限制，而不是坚实的科学和数字的节食方法为何不可靠。再说一次，即使不计算卡路里，你也可以减肥，但如果你不知道自己每天摄入和消耗了多少卡路里，就很难持续保持卡路里缺口。

Along with complete ignorance of energy balance, these three missteps are responsible for most weight loss failures and explain the unreliability of diets that deal in rules and restrictions instead of hard science and numbers. Again, you can lose weight without counting calories, but it can be difficult to maintain a consistent calorie deficit if you have no idea how many calories you’re eating and burning day-to-day.

另一个反对能量平衡至上论的流行论点是，人体远比驱动割草机或汽车的简单热机复杂得多，因此假设它们按照相同的原理运作是愚蠢的。这是伪科学的诡辩。人体当然比内燃机更复杂，但这并不能推翻近百年来科学文献中证据的权威性。能量平衡的运作方式正如我所描述的，在瘦弱和肥胖、健康与患病、老年人和年轻人中都存在。

Another popular argument against the primacy of energy balance is the claim that the human body is far more complex than the simple heat engine that powers our lawn mower or car, so it’s silly to assume they operate according to the same principles. This is pseudoscientific sophistry. The human body is certainly more intricate than the combustion engine, but that doesn’t confound the weight of nearly 100 years of evidence in the scientific literature. Energy balance works just as I’ve described in the lean and obese, the healthy and diseased, the old and the young.

在身体成分的展示中，能量平衡是主角。然而，它并非全部，这让我想到了下一个误区……

In the body composition show, energy balance is the hero. It isn’t the whole cast, though, which brings me to the next myth …

误区二

Myth #2

“卡路里摄入与消耗才是最重要的”

“Calories In Versus Out Are All That Matters”

尽管“CICO”（卡路里摄入-卡路里消耗）模型非常强大，但它也存在缺陷：它只考虑了你摄入和燃烧了多少能量，却没有考虑这些能量来自哪里。

For all its majesty, the “CICO” (calories-in-calories-out) model has feet of clay: it accounts for how much energy you’re eating and burning, but not where the energy is coming from.

正如能量平衡的批评者经常指出的那样，这一细节至关重要，因为我们的身体处理所有卡路里的方式并不相同。例如，蛋白质在体内的作用与碳水化合物或脂肪截然不同，这解释了为什么有些食物比其他食物更有利于减脂增肌（但它们并不具备“增肥”或“瘦身”的特殊特性）。

As critics of energy balance will often point out, this detail is vital because our body doesn’t process all calories the same way. Protein, for example, has very different effects in the body than carbohydrate or fat, which explains why some foods are more conducive to fat loss and muscle building than others (but don’t have special properties that make them “fattening” or “slimming”).

CICO 还忽视了饮食的营养层面，而营养层面对于长期健康、健身和活力至关重要。虽然像度假的 12 岁男孩一样，通过饮食保持苗条身材是可能的，但身体成分并非衡量健康状况的完美指标。正如如果饮食健康、规律运动，你即使略微超重，也可能保持健康一样；如果因为放弃水果、蔬菜、全谷物和优质蛋白质，转而食用饼干、薯片、披萨和冰淇淋，导致身体缺乏关键营养素，你也可能保持健康，但身体状况却不佳。

CICO also neglects the nutritional dimension of eating, which must be considered for long-term health, fitness, and vitality. While it’s possible to get and stay lean eating like a 12-year-old boy on vacation, body composition isn’t a perfect barometer for health. Just as you can be slightly overweight and healthy if you eat well and exercise regularly, you can also be fit but unwell if your body is starved of key nutrients because you’ve forsaken fruits, vegetables, whole grains, and high-quality protein for cookies, chips, pizza, and ice cream.

因此，如果你想优化你的身体结构和健康状况，严格控制垃圾食品的饮食是行不通的。相反，你需要遵循科学家称之为“灵活饮食”的系统，你将在下一章中了解它。

Therefore, if you want to optimize your body composition and your health, a carefully controlled diet of junk food won’t cut it. Instead, you’ll want to follow a system that scientists refer to as “flexible dieting,” which you’ll learn about in the next chapter.

误区3

Myth #3

“节食会‘损害’你的新陈代谢”

“Dieting Can ‘Damage’ Your Metabolism”

如果你在网上搜索一下，你会发现很多人的故事，这些人通常是女性，她们说由于限制热量导致的代谢异常，她们无法通过极低热量的饮食和每周数小时的锻炼来减肥。

If you poke around online, you can find many stories about people, typically women, who say they aren’t losing weight with extremely low-calorie dieting and hours of exercise every week because of metabolic abnormalities caused by calorie restriction.

本质上，故事是这样的：节食会显著降低你的新陈代谢，最终导致减脂停滞。如果过度节食，你需要遵循一个漫长的“恢复”方案来修复“损伤”，才能恢复健康的新陈代谢。因此，才有了“代谢损伤”这个说法。此外，当你的身体经历一些显然会导致代谢损伤的生理适应时，它就处于“饥饿模式”。这种情况通常在节食的第一天就开始了，并且随着时间的推移会逐渐恶化。

Essentially, the story goes like this: Dieting dramatically decreases your metabolism, eventually halting fat loss, and if you go too far, you’ll need to follow a lengthy “recovery” protocol to fix the “damage” to have a healthy metabolism again. Hence, the term “metabolic damage.” Also, when your body is experiencing the physiological adaptations that apparently cause metabolic damage, it’s said to be in “starvation mode.” This apparently kicks in the first day of your diet and gets progressively worse as time goes on.

然而，这些说法究竟有多真实？虽然节食期间新陈代谢确实会略有下降，但这种下降幅度远不如许多人想象的那么剧烈、显著或持续。“代谢损伤”并非真实存在，它从未阻止过人们减肥，也不需要用特殊的节食方法“修复”。“饥饿模式”也确实存在，但它远不如人们通常描述的那样剧烈，并且在你停止节食后会自然消退。

How true are these claims, though? While your metabolism does decrease slightly while dieting, the drop isn’t nearly as dramatic, significant, or prolonged as many people make it out to be. “Metabolic damage” isn’t real, has never stopped someone from losing weight, and doesn’t need to be “fixed” with special diet techniques. “Starvation mode” is sort of real, but it isn’t nearly as dramatic as it’s often portrayed, and naturally resolves itself after you stop dieting.

一个突出的例子来自发表在《美国临床营养学杂志》上的一项科学研究。在这项实验中，171名超重女性在五个月内平均减重26磅（约11公斤）。研究人员在两年内四次测量了参与者的身体成分和静息代谢率（即身体在24小时内静息燃烧的卡路里数）。科学家发现，经过五个月的节食，这些女性的静息代谢率（RMR）每天仅下降约50卡路里；一年后，再次测量时，她们的代谢率已恢复到之前的水平。

A salient example of this comes from a scientific study published in the American Journal of Clinical Nutrition. In this experiment, 171 overweight women lost an average of 26 pounds in five months, and the researchers measured the participants’ body composition and resting metabolic rate (the number of calories your body burns at rest in 24 hours) four times over a two-year period. The scientists found that after five months of dieting, the women’s RMRs had only dropped about 50 calories per day, and a year later, when measurements were taken again, their metabolisms had recovered to where they were before.

其他研究表明，节食（包括长期极低热量节食）会导致代谢率下降，降幅在不到5%到15%左右。此外，体重需要减少约10%才能达到两位数的大幅下降。而大多数此类研究的对象都是那些犯了所有常见错误的人——他们摄入的热量和蛋白质都太少，而且不进行阻力训练。

Other studies have shown that the metabolic decline associated with dieting, including long periods of very low-calorie dieting, ranges from less than 5 to about 15 percent. Furthermore, it took about a 10 percent reduction in body weight to produce the larger, double-digit drops, and most of the research on the matter was conducted with people who made every mistake in the book—they ate too few calories and too little protein and did no resistance training.

因此，尽管科学家们几十年前就知道节食会抑制代谢率，这会使持续减肥变得更加困难（但并非不可能），但他们并不将这种影响称为代谢损伤，而是将其称为代谢适应。

So, while scientists have known for decades that dieting checks metabolic rate, which can make it harder (but not impossible) to continue losing weight, they don’t refer to this effect as metabolic damage. Instead, it’s known as metabolic adaptation.

众所周知，能量平衡本身就解释了为什么有意义的减肥需要在较长时间内摄入的热量（能量）少于消耗的热量，以及为什么有效节食的精髓在于“少吃多动”。然而，许多人没有意识到，一旦开始节食，他们的每日能量消耗就会发生显著变化。通过减少“热量摄入”，“热量消耗”也会自然下降，因为限制热量摄入不仅能减肥，还会导致瘦素、生长素释放肽、甲状腺激素和睾酮等激素发生一系列不利的变化，而这些激素都会减少能量消耗，增加能量摄入。

As you know, energy balance alone explains why meaningful weight loss requires that you eat fewer calories (less energy) than you burn for an extended period of time, and why the essence of effective dieting is “eat less and move more.” What many people don’t realize, however, is their daily energy expenditure can change significantly once they start dieting. By reducing “calories in,” “calories out” also naturally drops because restricting your calories doesn’t just cause weight loss—it also leads to a cascade of unfavorable changes in hormones like leptin, ghrelin, thyroid hormones, and testosterone, which all work to reduce energy expenditure and increase energy intake.

当你想要减肥时，这种反击可能会令人沮丧，但它对我们这个物种的生存也至关重要。在人类历史的大部分时间里，卡路里都很稀缺——我们经常几天不吃东西——所以我们的身体适应了将多余的卡路里储存为脂肪。换句话说，人类在生理和心理上进化出通过储存和保存卡路里来忍受饥荒，当你决定节食摆脱腹部脂肪时，你的身体会像你真正挨饿一样做出反应——它会采用“防御机制”来让你活下去。因此，卡路里限制就像一个生理绊线，会增加饥饿感，降低运动的动力，降低代谢率，这些现象使得随着时间的推移，减肥变得越来越困难。

This counterpunch can be frustrating when you want to lose fat, but it’s also been vital to our survival as a species. For most of human history, calories were scarce—we’d regularly go for days without eating—and so our body adapted to favor the storage of excess calories as fat. In other words, humans physically and psychologically evolved to endure famine by storing and conserving calories, and when you decide to diet to get rid of your belly fat, your body responds the same way as if you were truly starving—it employs “defense mechanisms” to keep you alive. Thus, calorie restriction acts as a physiological tripwire that increases hunger, decreases motivation to move and exercise, and reduces metabolic rate, and these phenomena make getting leaner increasingly difficult as time goes on.

不过，需要记住的是，虽然代谢适应可以减缓体重减轻，但绝不能完全阻止体重减轻。此外，一旦你不再处于卡路里不足的状态，这些调整很快就会自行逆转。你可以采取一些简单的步骤来减轻节食带来的代谢负面影响，例如进行力量训练、轻度至中度卡路里限制以及摄入足够的蛋白质（所有这些都是“更大更瘦更强壮”计划的重要组成部分）。

The important thing to remember, though, is that while metabolic adaptation can slow weight loss, it can never stop it entirely. Additionally, these adjustments quickly reverse themselves once you’re no longer in a calorie deficit, and there are simple steps you can take to mitigate metabolic downsides of dieting like doing strength training, using mild-to-moderate calorie restriction, and eating enough protein (all of which are part and parcel of the Bigger Leaner Stronger program).

误区四

Myth #4

“碳水化合物和糖会让你发胖，不健康”

“Carbs and Sugars Make You Fat and Unhealthy”

人们喜欢简单的解释和引人入胜的阴谋，这两个怪癖解释了大多数主流时尚减肥法的流行。这个三步公式很简单：

People love simple explanations and compelling conspiracies, and these two quirks explain the popularity of most mainstream fad diets. The three-step formula is simple:

“你超重不健康不是你的错。那些混蛋总说这是因为你吃得太多，运动太少，但他们错了。你是劣质科学和劣质食品的受害者。”
“It’s not your fault you’re overweight and unhealthy. Jerks keep saying it’s because you eat too much and move too little, but they’re wrong. You’re a victim of bad science and worse food.”
“新的研究将告诉你罪魁祸首。看看那些造成你所有苦难的邪恶手段或分子。拿起你的武器！用你所有的仇恨击倒他们，你通往黑暗面的旅程就完成了！”
“New research shows you what to blame. Behold the heinous methods or molecules responsible for all your woes. Take your weapon! Strike them down with all your hatred and your journey toward the dark side will be complete!”
“不惜一切代价避开这一切，你就能从此过上幸福的生活。抛弃这个妖怪，逃离它的愤怒，追寻你的梦想，将你的愿景带入幻想……等等等等，绿茶无限……那是现金还是信用？”
“Avoid this at all costs and you’ll live happily ever after. Renounce this hobgoblin, escape its wrath, dream your quest and bring your visions into fantasy … blah blah blah green tea infinity … will that be cash or credit?”

十年前，营销人员正是用这些基于情感的策略来推销低脂饮食，如今他们也正是用这些策略来推销低碳水化合物和低糖饮食。他们声称，只要把那些讨厌的碳水化合物和糖从你的生活中剔除，体重就会自然而然地消失。

These emotion-based tactics are how marketers sold us on low-fat dieting a decade ago and how they sell us on low-carb and low-sugar dieting today. Cut the vile carbohydrates and sugars out of your life, they say, and the pounds will just melt away.

这一切听起来都很棒，直到像我这样的人出现，指出了矩阵中存在的缺陷，比如随机对照试验（科学证据的黄金标准）发现，低碳水化合物和高碳水化合物、低糖和高糖饮食在减肥效果上没有任何差异。例如，以下机构的科学家发现了类似的结果：

It all sounds so neat until someone like me comes along and points out examples of the glitches in the matrix, like randomized controlled trials (the gold standard of scientific evidence) that have found no difference in weight loss whatsoever between low- and high-carb and low- and high-sugar diets. For instance, scientists at the following institutions found similar results:

亚利桑那州立大学的一项研究发现，十周内，摄入 5% 和 40% 热量来自碳水化合物的人在体重或脂肪减少方面没有差异。
An Arizona State University study found no difference in weight or fat loss between people consuming 5 and 40 percent of their calories from carbohydrate for ten weeks.
《高血压》杂志发表的一项研究发现，六周内从碳水化合物中摄取 4% 到 30% 热量的人在体重或脂肪减少方面没有差异。
A study published in the journal Hypertension found no difference in weight or fat loss between people consuming 4 and 30 percent of their calories from carbohydrate for six weeks.
哈佛大学公共卫生学院的一项研究发现，在两年的时间里，从碳水化合物中摄取 65%、45% 和 35% 热量的人在减肥方面没有差别。
A Harvard School of Public Health study found no difference in weight loss between people consuming 65, 45, and 35 percent of their calories from carbohydrate for two years.
《美国医学会杂志》发表的一项研究发现，一年内从碳水化合物中摄取 50% 和 25% 热量的人，在体重或脂肪减少方面没有差异。
A study published in the Journal of the American Medical Association found no difference in weight or fat loss between people who consumed 50 and 25 percent of their calories from carbohydrate for one year.
杜克大学的一项研究发现，在六周内，从糖中摄取 4% 和 43% 热量的人在体重或脂肪减少方面没有差异。
A Duke University study found no difference in weight or fat loss between people consuming 4 and 43 percent of their calories from sugar for six weeks.
《国际肥胖杂志》发表的一项研究发现，在八周内，从糖中摄取 5% 和 10% 热量的人在减肥效果上没有差异。
A study published in the International Journal of Obesity found no difference in weight loss between people consuming 5 and 10 percent of their calories from sugar for eight weeks.

尽管近年来反碳水化合物和反糖的风潮已达到疯狂的程度，但正如上述研究所示，这完全是毫无根据的。碳水化合物和糖远没有人们所说的那么危险或容易让人发胖。它们不会让你发胖或不健康——只有暴饮暴食才会——而且讽刺的是，大多数人饮食中摄入更多碳水化合物，而不是更少，反而能更快地达到健身目标。

Although the anti-carb and anti-sugar hysteria has reached a frenzied pitch in the last several years, as the studies above show, it’s completely unwarranted. Carbs and sugars aren’t nearly as dangerous or fattening as you’ve been told. They don’t make you fat or unhealthy—only overeating can do that—and ironically, most people achieve their fitness goals faster with more carbohydrate in their diet, not less.

“但是胰岛素怎么办？”人们经常问我。“碳水化合物不会升高胰岛素水平吗？这不会让你变胖吗？” 不完全是。吃碳水化合物（以及其他食物）会刺激胰岛素分泌，而胰岛素会刺激脂肪储存（以及其他生理反应），但幸运的是，这些都不会让你变胖——只有暴饮暴食才会。

“But what about insulin?” people often ask me. “Don’t carbs spike insulin levels, and doesn’t that make you fatter?” Not quite. Eating carbs (among other foods) triggers insulin production, and insulin triggers fat storage (among other physiological reactions), but fortunately, none of that can make you fat—only overeating can.

胰岛素是一种激素，它能促使肌肉、器官和脂肪组织吸收、使用或储存葡萄糖（许多碳水化合物中的一种糖，也是生物体的重要能量来源）和氨基酸（构成蛋白质的分子）等营养物质。当你吃多种类型的食物（包括蛋白质）时，胰岛素水平会升高，这使你的身体能够利用膳食提供的部分能量来为维持你生命的许多生理过程提供动力。根据情况，你的身体还可以利用部分能量来增加脂肪储存，这就是为什么有些人将这种状态称为身体的“脂肪储存模式”。然后，在你完成消化、吸收、燃烧和储存所吃食物后，胰岛素水平会降至较低的基线水平，你的身体现在必须主要依靠脂肪储存来获取能量。这种状态通常被称为身体的“脂肪燃烧模式”。

Insulin is a hormone that causes muscles, organs, and fat tissue to take in and use or store nutrients like glucose (a sugar in many carbs and an important source of energy in organisms) and amino acids (the molecules that make up proteins). When you eat many types of food (including protein), insulin levels rise, and this allows your body to use some of the energy provided by the meal to power the many physiological processes that keep you alive. Depending on the circumstances, your body can also use some of the energy to increase its fat stores, which is why some people call this state the body’s “fat-storing mode.” Then, after you’ve finished digesting, absorbing, burning, and storing food you ate, insulin levels fall to a low, baseline level, and your body must now rely primarily on fat stores for energy. This state is often called the body’s “fat-burning mode.”

你每天都会在这两种状态之间切换，大多数情况下，餐后都会储存少量脂肪，然后在餐间燃烧少量脂肪。以下是一个简单的方法来直观地了解这一机制：

You flip between these states every day, storing small amounts of fat after most meals and then burning small amounts in between them. Here’s a simple way to visualize this mechanism:

较浅的部分代表你吃过食物，为身体提供能量以供使用和储存的时期；较深的部分则表示食物能量不足，必须燃烧脂肪。胰岛素在这个系统中的作用很容易让它成为不必要的脂肪增加的替罪羊，但这就像责怪邮递员收到太多垃圾邮件一样毫无道理。如果没有脂肪细胞生长所需的多余热量，无论多少胰岛素或产生胰岛素的食物都无法显著增加体内脂肪水平。

The lighter portions represent the periods when you’ve eaten food, giving your body energy to use and store, and the darker parts show when food energy is absent and body fat must be burned instead. Insulin’s role in this system makes it an easy scapegoat for unwanted fat gain, but this makes about as much sense as blaming the mailman for receiving too much junk mail. Without the excess calories needed to physically grow fat cells, no amount of insulin or insulin-producing foods can significantly increase body fat levels.

归根结底，你无需担心胰岛素，因此你可以在享用各种喜爱食物的同时，保持最佳的健康和体能。如果你仍然心存疑虑，或许是因为某些专家持相反观点，那也没关系，因为不久之后，你就会亲身体验到肌肉快速增长、脂肪减少，以及几乎所有你关注的健康生物指标的改善。

In the final analysis, you have nothing to fear from insulin, so you can achieve peak health and fitness while eating many of your favorite foods. If you’re still skeptical, maybe because some experts claim otherwise, that’s okay, because before long you’ll have firsthand proof in the way of rapid muscle gain and fat loss as well as improvements in just about every health biomarker you care to monitor.

误区五：

Myth #5

“你必须‘吃得干净’才能健康”

“You Have to ‘Eat Clean’ to Be Fit and Healthy”

如今，“清洁饮食”的狂热比以往任何时候都更加流行，尽管其初衷是正确的，但其思想却是混乱的。

The cult of “clean eating” is more popular than ever these days, and while its heart is in the right place, its brain is a muddle.

首先，许多“大师”对哪些食物“干净”、哪些食物不干净持有不同意见——有人的垃圾可能是别人的宝贝——因此，有很多教派可供选择，它们各自开出截然不同的方案。比如，你会选择纯素食还是肉食？生酮饮食还是果食？无麸质、非转基因、生食、有机，还是以上所有？谨慎选择，因为无论你选择哪种理念，都会有人声称它最终会摧毁你的身体、思想和灵魂。

For starters, many “gurus” disagree on which foods are “clean” and which aren’t—one’s trash is another’s treasure—so there are many sects to choose from that prescribe wildly different protocols. Will you go vegan or carnivore, for instance? Keto or fruitarian? Gluten-free, non-GMO, raw, or organic, or all of the above? Choose carefully, because no matter which philosophy you pick, someone will claim it’ll eventually ruin your body, mind, and soul.

其次，将食物二元化地标记为“干净”或“肮脏”、“健康”或“不健康”、“好”或“坏”既过于简单，又不准确。正如将高热量食物标记为“增肥”，将低热量食物标记为“减肥”是错误的一样，将营养丰富的食物标记为“好”，将营养价值较低的食物标记为“坏”也是错误的。相反，从食物的主要特征——卡路里、宏量营养素（人体所需相对大量的营养素，具体来说，是蛋白质、碳水化合物和脂肪）以及微量营养素（人体所需微量的营养素）——来思考食物更为有益。此外，与其判断某一餐是否健康，不如思考你的饮食整体是否健康，这取决于能量平衡（你的卡路里摄入量是否适当？）、常量营养素平衡（你是否摄入了足够的蛋白质、碳水化合物和脂肪？）和微量营养素平衡（你是否摄入了足够的维生素、矿物质和其他营养素来保持健康？）。

Second, binary labeling of food as “clean” or “dirty,” “healthy” or “unhealthy,” or “good” or “bad” is simplistic and inaccurate. Just as it’s incorrect to stamp high-calorie foods as “fattening” and low-calorie ones as “slimming,” it’s incorrect to designate more nutritious foods as “good” and less nutritious ones as “bad.” Instead, it’s far more useful to think of foods in terms of their key characteristics—calories, macronutrients (nutrients required in relatively large amounts—specifically, protein, carbohydrate, and fat), and micronutrients (nutrients required in trace amounts). Also, instead of judging whether an individual meal is healthy, it’s more constructive to think about whether your diet on the whole is healthy, which depends on energy balance (is your calorie intake calibrated properly?), macronutrient balance (are you eating enough protein, carbohydrate, and fat?), and micronutrient balance (are you getting enough vitamins, minerals, and other nutrients to preserve health?).

例如，如果你每日的大部分卡路里都来自营养丰富的食物，例如优质蛋白质、水果、蔬菜、豆类、全谷物、坚果、种子等，那么无论剩余的卡路里来自哪种食物，你的饮食都是健康的。讽刺的是，这种饮食方式产生的饮食看起来相当干净，因为它采用了清洁饮食模式中有用的成分。因此，对这个误区更准确的说法是：“你必须吃得比较干净才能健康。”

For example, if you get most of your daily calories from nutritious foods like high-quality protein, fruits, vegetables, legumes, whole grains, nuts, seeds, etc., your diet is healthy regardless of which foods the remaining calories come from. Ironically, this style of eating produces a diet that looks fairly clean because it adopts what’s useful in the clean eating paradigm. The more accurate rendition of this myth, then, is, “You have to eat clean-ish to be fit and healthy.”

误区六：

Myth #6

“纯素和素食饮食最健康”

“Vegan and Vegetarian Diets Are Healthiest”

不可否认，植物性食物对于维持最佳健康和体能至关重要。大量证据表明，食用大量水果、蔬菜和全谷物的人通常比食用不足的人更健康，更有可能长寿、无病。

There’s no denying that plant foods are vital for maintaining optimal health and performance. A large body of evidence shows that people who eat higher amounts of fruits, vegetables, and whole grains are generally healthier and more likely to live longer, disease-free lives than those who don’t eat enough of them.

水果和蔬菜不仅提供必需的维生素和矿物质，还含有其他类型的植物营养素，这些营养素对健康有多种益处。萝卜硫素和花青素就是两个很好的例子。这两种植物营养素主要存在于西兰花和蓝莓中，已知可以降低癌症风险、减少细胞磨损和胆固醇水平，但它们在食品标签上找不到，食品标签上只列出了对生命至关重要的营养素。许多这类额外的营养素也不存在于复合维生素或其他补充剂中，因此药片和粉剂无法取代真正的营养素。

Fruits and vegetables provide essential vitamins and minerals, but they also contain other types of phytonutrients that benefit health in various ways. Two good examples of this are sulforaphane and anthocyanins, phytonutrients found mainly in broccoli and blueberries and known to reduce cancer risk, cellular wear-and-tear, and cholesterol levels, but are not found on food labels, which list only vital-to-life nutrients. Many of these additional nutrients aren’t in multivitamins or other supplements, either, so pills and powders can’t replace the real McCoy.

纤维是植物性食物中另一种值得关注的成分（通常被忽视）。纤维是一种难以消化的碳水化合物，存在于许多类型的食物中，包括水果、蔬菜、豆类、坚果和谷物。它的重要性早已为人所知——古希腊医生希波克拉底曾有句名言：“让食物成为你的药物，让药物成为你的食物”，他推荐食用全麦面包来改善排便——现代科学研究也证实，摄入足够的纤维可以增加健康长寿的机会。

Fiber is another (often overlooked) component of plant foods that deserves attention. Fiber is an indigestible type of carbohydrate found in many types of foods, including fruits, vegetables, legumes, nuts, and grains. Its importance has been known for a long time—the ancient Greek physician Hippocrates, who famously said “let food be thy medicine, and medicine be thy food,” recommended whole-grain breads to improve bowel movements—and modern scientific research has confirmed that eating enough fiber increases your chances of living a long and healthy life.

虽然健康饮食必然包括各种各样的植物和蔬菜，从深色绿叶蔬菜到大蒜、十字花科蔬菜、谷物等等，但这并不意味着只吃这些食物是理想的，特别是当你试图改善你的身体成分时。

While healthy eating necessarily includes a wide variety of plants and vegetables, ranging from dark, leafy greens to garlic to cruciferous vegetables to cereal grains and more, that doesn’t mean eating only those foods is ideal, and especially if you’re trying to improve your body composition.

例如，作为纯素食者或素食主义者，增肌会更加困难，因为很难摄入足够的优质且易于吸收的蛋白质。这在一定程度上解释了为什么研究表明杂食者往往比素食者和纯素食者拥有更多的肌肉。你可以通过谨慎选择富含合适蛋白质的植物性食物来解决这个问题，但即便如此，你也可能需要食用大量此类食物或在日常饮食中加入补充剂才能满足每日的蛋白质需求。

For instance, gaining muscle is trickier as a vegan or vegetarian because it’s difficult to eat enough high-quality, well-absorbed protein. This partly explains why studies have shown omnivores tend to have more muscle than vegetarians and vegans. You can work around this issue by carefully choosing certain plant foods that are rich in suitable protein, but even then, you’ll likely have to eat quite a lot of these foods or include supplements in your regimen to meet your daily protein needs.

研究表明，纯素食者比杂食者更容易缺乏某些微量营养素，包括维生素B12、ω-3脂肪酸、锌、钙等。你可以通过食用各种富含微量营养素的食物来缓解这个问题，但你也需要有策略地补充。

Studies show that certain micronutrient deficiencies are more common among vegans than omnivores, too, including vitamin B12, omega-3 fatty acids, zinc, calcium, and others. You can mitigate this problem by consuming a variety of different micronutrient-dense foods, but you’ll also need to supplement strategically.

不过，还有另一种（或许更好）的方法可以获得足够的优质蛋白质和关键营养素：只需在饮食中加入动物性食物，特别是红肉、家禽、海鲜、奶制品和鸡蛋。有些人称之为“弹性素食”。

There’s another (and arguably better) way to get enough premium protein and key nutrients, though: Simply include animal foods in your diet, and specifically red meat, poultry, seafood, dairy, and eggs. Some call this a “flexitarian diet.”

然而，如今这却是一个颇具争议的建议。以红肉为例，许多植物性饮食的倡导者将其比作香烟。他们说，每天只需一两份红肉就足以显著损害你的健康。粗略地审视一下科学证据，并不能提供太多见解。一些研究似乎表明红肉确实对身体有害，另一些研究则认为它无害，还有一些研究则表明它实际上有益。

That’s controversial advice nowadays, though. Take red meat, for instance, which many plant-based apostles liken to cigarettes. Just a serving or two of red meat per day, they say, is enough to markedly impair your health and wellness. A cursory review of the scientific evidence doesn’t offer much insight. Some studies seem to show that red meat is indeed bad for you, others suggest it’s benign, and others indicate it’s actually good for you.

要解答这个问题需要写一本书，但总而言之，它有两点：

Unriddling the matter would require a book unto itself, but the long and short is twofold:

反对食用红肉的论点基于红肉（尤其是加工红肉）与癌症和心脏病之间存在关联的证据。然而，值得注意的是，这类研究大多基于质量相对较低的研究，研究对象是久坐不动、通常体重超标、遵循标准西方饮食、且富含高度加工食品的人群。因此，很难判断食用红肉甚至加工红肉会如何影响那些活跃、精瘦、健康、同时又食用大量新鲜水果、蔬菜和全谷物的人。
The argument against eating red meat relies on evidence that shows an association between red meat (particularly processed red meat) and cancer and heart disease. It’s worth noting, though, that much of this research is based on relatively low-quality studies involving sedentary, often overweight people following a standard Western diet awash with highly processed foods. Thus, it’s hard to say how eating red meat or even processed red meats would affect active, lean, healthy people who are also eating lots of fresh fruits, vegetables, and whole grains.
关于食用红肉的最高质量的研究表明，它并非不健康，减少红肉摄入量也无显著益处。此外，肉类还能提供良好的蛋白质来源，以及素食和纯素饮食难以获取的营养素，例如铁、锌和肌酸。
The highest quality research available on red meat eating shows that it isn’t unhealthy and that reducing red meat consumption has no significant benefit. Moreover, meat also provides a good source of protein and nutrients difficult to get with vegetarian and vegan diets, like iron, zinc, and creatine.

乳制品和鸡蛋是另外两种经常被错误地指责为不健康的动物食品。尽管有人声称牛奶不健康，但研究表明，牛奶不会导致体重增加或癌症，不会导致骨骼退化，也不含有过量的激素、脓液或血液。研究还表明，鸡蛋不会升高胆固醇水平或增加患心脏病的风险。

Dairy and eggs are two more animal foods often wrongfully attacked as unhealthy. Despite claims to the contrary, studies show that milk doesn’t cause weight gain or cancer, doesn’t degenerate your bones, and doesn’t contain unhealthy amounts of hormones, pus, or blood. Research also shows that eggs don’t raise cholesterol levels or increase the risk of heart disease.

虽然你可以通过纯素或素食饮食获得并保持健康、苗条、强壮和健康，但与精心设计的杂食饮食相比，这种饮食更容易搞砸。

While you can get and stay fit, lean, strong, and healthy on a vegan or vegetarian diet, it’s easier to mess up with this kind of diet rather than with a well-designed omnivorous one.

误区七

Myth #7

“要想长得壮，就得吃得大”

“You Have to Eat Huge to Get Big”

你可能听说过，想要拥有大块肌肉，就需要大胃口。你可能也听说过，“增肌”是不必要的，甚至会适得其反，因为脂肪会过度增长。这两种说法都有一定道理。如果你想最大限度地增肌，你需要吃相当多的食物，但如果你遵循千篇一律的健身增肌计划，你增长的脂肪可能会比肌肉多得多。

You’ve probably heard that big muscles require a big appetite. You’ve probably also heard that “bulking” is unnecessary and even counterproductive because of excessive fat gain. There’s a measure of truth in both of these claims. If you want to maximize muscle building, you need to eat quite a bit of food, but if you follow a cookie-cutter bodybuilding bulking program, you’ll probably gain a lot more fat than muscle.

为什么？因为你吃多少食物（能量平衡）会极大地影响肌肉生长。简而言之：当能量充足时，你身体的“肌肉构建机制”运转最佳，所以如果你每天摄入的卡路里不足，你就很难变得更强壮。

Why? Because how much food you eat (energy balance) strongly affects muscle growth. Put simply: your body’s “muscle building machinery” runs best when energy is abundant, so if you don’t eat enough calories every day, you’ll struggle to get bigger and stronger.

当你为了减脂而限制卡路里摄入时，你不会增加太多肌肉或力量，因为肌肉蛋白质合成率会下降，激素水平会下降，训练表现也会受到影响。（除非你是阻力训练新手，这一点稍后会详细介绍。）因此，如果你想有效地增肌，就需要确保自己不会持续处于卡路里不足的状态，即使只是轻微的不足。相反，你应该反其道而行之：定期为身体提供略高于其消耗的能量（即提供“卡路里盈余”）。

When you restrict your calories for fat loss, you won’t gain much muscle or strength because muscle protein synthesis rates drop, hormones sour, and workout performance suffers. (That is, unless you’re new to resistance training, but more on that later.) Thus, if you want to build muscle effectively, you need to make sure you’re not consistently in a calorie deficit, even if it’s slight. Instead, you want to do the opposite: regularly feed your body slightly more energy than it burns (provide it with a “calorie surplus”).

那么，需要多少卡路里盈余才能让肌肉保持活力呢？人们常常在这方面犯错。他们错误地认为吃得越多，肌肉就越多，于是试图像克莱兹代尔马一样进食——每天摄入的能量比消耗的能量多20%、30%甚至40%。不幸的是，研究表明，增肌的“最佳摄入量”是摄入的热量比消耗的多5%到10%，而摄入超过这个水平只会让你增加脂肪，而不是肌肉。

How big of a calorie surplus is required to grease the skids, though? This is where people often go astray. They mistakenly assume that more food means more muscle and so try to eat like a Clydesdale—20, 30, or even 40 percent more energy than they burn every day. Unfortunately, research shows that the “sweet spot” for goosing muscle gain is eating between 5–10 percent more calories than you burn, and eating more than that will only cause you to gain more fat, not muscle.

你可能会想，“但即使是 5% 或 10% 这样的少量卡路里过剩，难道不也会导致脂肪增加吗？” 是的，会，但脂肪会慢慢积累，速度与肌肉差不多（大约 1:1）。“但为什么不努力每天摄入与消耗的卡路里数完全相同的热量，以避免任何脂肪增加呢？” 首先，因为卡路里过剩本质上是一种合成代谢——在一定程度上，单是暴饮暴食就会刺激肌肉生长。其次，因为你的每日总卡路里消耗是一个小的移动目标，基本上不可能找到，更不用说达到了。我们所能做的最好的就是使用你将在本书中学到的方法准确地估算卡路里的消耗，然后稍微超过这个数字（5-10%），以确保我们不会习惯性地处于卡路里不足的状态。

“But won’t even a small calorie surplus like 5 or 10 percent cause fat gain, too?” you may be wondering. Yes, it will, but the fat will accumulate slowly, at about the same rate as muscle (approximately 1:1 ratio). “But why not instead strive to eat the exact number of calories you burn every day to avoid any fat gain whatsoever?” First, because a calorie surplus is inherently anabolic—to a degree, overeating alone stimulates muscle growth. Second, because your total daily calorie expenditure is a small moving target that’s basically impossible to find, let alone hit. The best we can do is accurately estimate calories out using methods like those you’ll learn in this book and then overshoot it by a bit (5–10 percent) to ensure we’re not habitually in a calorie deficit.

不过，幸运的是，“增肌”期间增加的脂肪可以通过适当的“减脂”阶段轻松去除（你很快就会学到所有相关的技巧）。增肌阶段旨在增肌增壮，减脂阶段旨在去除多余脂肪（同时保持肌肉质量），这种交替进行的过程正是你改变体型的方法。每一轮训练，你都会变得更健康，直到最终拥有你想要的身材（尺寸、对称性和线条感）。

Fortunately, however, any fat added while “lean gaining” is easily stripped with a proper “cutting” phase (and you’ll learn all about those techniques soon), and this process of alternating between phases of lean gaining to get bigger and stronger and cutting to get rid of excess body fat (while preserving lean mass) is how you transform your physique. With every round, you get a little fitter, until finally, you have the look (size, symmetry, and definition) that you want.

误区8

Myth #8

“频繁进食可以加速新陈代谢。”

“Frequent Eating Speeds Up Your Metabolism.”

你可能听说过，减肥时应该少食多餐，这样才能“激发新陈代谢”，加速脂肪燃烧，并更好地控制食欲。原理很简单：当你进食时，身体会随着食物的消化而加快新陈代谢。因此，如果你每隔几个小时进食一次，你的新陈代谢就会持续保持在较高的水平，对吗？而且，全天少量进食应该有助于控制食欲，对吗？

You’ve probably heard that you should eat many small meals when trying to lose weight to “stoke the metabolic fire,” accelerate fat loss, and better control your appetite. The theory is simple: When you eat, your metabolism speeds up as your body processes the food. Thus, if you eat every few hours, your metabolism will remain in a constantly elevated state, right? And nibbling on food throughout the day should help with appetite control, right?

虽然这听起来很有道理，但在科学研究中却没有得到证实。在对饮食文献进行广泛的回顾后，法国国家健康与医学研究所的科学家查看了数十项研究，比较了各种饮食模式（每天一餐到十七餐）对代谢的影响。他们发现，少食多餐和暴饮暴食之间没有显著差异，因为少量进食会导致代谢率小幅、短暂的增加，而大量进食则会导致代谢率大幅、长时间的增加。因此，从 24 小时能量消耗的角度来看，饮食模式没有显著影响。发表在《英国营养学杂志》上的另一项研究也呼应了这一发现。在这种情况下，每天吃三餐和三餐加三次零食的人群在体重、脂肪或肌肉减少方面没有显著差异。

While this may seem plausible, it didn’t pan out in scientific research. In an extensive review of diet literature, scientists at the French National Institute of Health and Medical Research looked at scores of studies comparing the metabolic effects of a wide variety of eating patterns, ranging from one to seventeen meals per day. They found no meaningful difference between nibbling and gorging, because small meals caused small, short metabolic increases, while large meals caused larger, longer increases. Therefore, when viewed in terms of 24-hour energy expenditure, eating pattern had no significant effect. Another study published in the British Journal of Nutrition echoed this finding. In this case, there was no significant difference in weight, fat, or muscle loss between groups of people eating three meals and three meals plus three snacks per day.

那么进餐频率和食欲又如何呢？这可能是双向的。密苏里大学的科学家发现，经过十二周的减肥节食，增加蛋白质摄入量可以改善食欲控制，但进餐频率（每天三餐与六餐）没有效果。《肥胖》杂志发表了一项类似的实验，研究了进餐频率和蛋白质摄入量对感知食欲、饱腹感和激素的影响。他们还发现，蛋白质摄入量较高会带来更强烈的饱腹感，但令人惊讶的是，六餐的饱腹感通常低于三餐。另一方面，研究表明，有些人每天吃三餐比吃更多餐更不容易感到饱足，增加进餐频率也可以增加饱腹感，使人们更容易坚持节食。

And what about meal frequency and appetite? This can go both ways. Scientists at the University of Missouri found that after twelve weeks of dieting to lose weight, increasing protein intake improved appetite control, but meal frequency (three versus six meals per day) had no effect. A similar experiment was published in the journal Obesity, investigating the effects of meal frequency and protein intake on perceived appetite, satiety (fullness), and hormones. They also found that higher protein intake led to greater feelings of fullness, but surprisingly, six meals resulted in generally lower levels of satiety than three. On the other hand, research shows that some people are less satiated on three meals per day versus more and that increasing meal frequency can also increase feelings of fullness and make it easier for people to stick to their diets.

你可能已经明白了，在很多方面，最好的饮食方案就是你能坚持的方案，就进餐频率而言，这一点尤其正确。我身边的大多数人喜欢每天吃四到六顿饭（我也是），但也有些人喜欢每天只吃两三顿饭。

As you’ve likely gathered by now, in many ways, the best dietary protocol is the one you can stick to, and that’s very true in the case of meal frequency. Most people I work with enjoy eating four-to-six meals per day (I’m the same way), but some enjoy eating just two or three meals per day.

误区9

Myth #9

“你应该或不应该不吃早餐。”

“You Should or Shouldn’t Skip Breakfast.”

如今，早餐成了备受争议的一餐。一些“专家”认为早餐对保持健康和防止体重增加至关重要，而另一些人则声称完全不吃早餐才是保持苗条健康的秘诀。

Breakfast is a controversial meal these days. Some “experts” say it’s vital for preserving health and preventing weight gain while others claim skipping it entirely is the trick to staying lean and healthy.

科学研究也具有双向性。例如，哈佛大学公共卫生学院的一项研究发现，经常不吃早餐的男性心脏病发作或死于心脏病的风险高出27%。另一项研究发现，不吃早餐与体重增加的风险更高相关。另一方面，发表在《美国临床营养学杂志》上的一篇广泛的文献综述得出结论，不吃早餐对体重增加几乎没有影响。事实上，数据显示，吃早餐的人往往比不吃早餐的人摄入更多的卡路里。

Scientific research cuts both ways as well. For example, one study conducted by the Harvard School of Public Health found that men who regularly skipped breakfast had a 27 percent higher risk of heart attack or death from heart disease. Another study found that skipping breakfast was associated with a higher risk of weight gain. On the other hand, an extensive review of the literature published in the American Journal of Clinical Nutrition concluded that missing breakfast has either little or no effect on weight gain. In fact, the data showed that breakfast eaters tend to consume more calories than those who skip it.

那么，到底是怎么回事呢？不吃早餐会让减肥更容易还是更难，还是根本没效果？对增肌又有什么影响呢？它对我们这些想要变得更健康、更强壮的人有帮助还是有阻碍？让我们仔细看看我刚才提到的那些研究，看看能从中得到什么启示。

What’s the deal, then? Does skipping breakfast make it easier or harder to lose weight or does it have no effect whatsoever? And what about muscle building? Does it help or hinder those of us looking to get fitter and stronger? Let’s take a closer look at the studies I just referenced and see what we can learn.

哈佛大学的研究首先引人注目的是，不吃早餐的人通常在当天晚些时候会更饿，晚上吃得更多。晚上吃东西本身并没有问题（参见下一个误区），但研究表明，不吃早餐会导致暴饮暴食，增加总能量摄入。暴饮暴食当然会导致体重增加，而超重人群患心脏病的风险更高，因此不吃早餐可能会增加心脏病发作和心脏病的发生率。但这并不意味着不吃早餐会导致心脏病发作。

The first thing that jumps out in the Harvard research is the people who didn’t eat breakfast were generally hungrier later in the day and ate more at night. Eating food at night isn’t a problem per se (see the next myth), but research shows that meal skipping can lead to overeating and an increase in total overall energy intake. Overeating leads to weight gain, of course, and as overweight people are at an increased risk of heart disease, skipping breakfast can be associated with an increased incidence of cardiac events and heart disease. But that doesn’t mean that skipping breakfast causes heart attacks.

那么，回顾性研究结果如何呢？研究人员发现，关于吃早餐和不吃早餐的影响，只有屈指可数的严谨且执行良好的研究。要想找到唯一一项长期、严格控制的试验，必须追溯到1992年。该试验随机分配受试者吃早餐或不吃早餐，然后测量其对体重的影响。在1992年范德堡大学的科学家进行的研究中，吃早餐或不吃早餐对减肥并没有显著影响。重要的不是早餐习惯，而是整体的饮食习惯和饮食依从性，这只不过证实了代谢研究人员几十年来一直在说的观点——吃什么和吃多少比什么时候吃更重要。

How about the review study? The researchers found only a handful of rigorous, well-executed studies on the effects of eating and not eating breakfast, and you have to go all the way back to 1992 to find the only long-term, carefully controlled trial that randomly assigned people to routinely eat or skip breakfast and then measured the effect on their body weight. In the 1992 study, conducted by scientists at Vanderbilt University, eating or skipping breakfast had no significant effect on weight loss. What mattered weren’t breakfast habits but overall eating habits and dietary compliance, which merely confirms what metabolic researchers have been saying for decades—when you eat is far less important than what and how much.

我们可以在关于间歇性禁食饮食方式的现有研究中找到更多支持这些发现的证据。如果您不熟悉间歇性禁食，它的核心是按规律的进食（喂食）和不进食（禁食），尤其强调禁食。

We can find more support for these findings in the research available on the intermittent fasting style of dieting. In case you’re not familiar with it, intermittent fasting revolves around eating (feeding) and not eating (fasting) on a regular schedule, with particular emphasis on fasting.

正常的饮食习惯是每隔几个小时进食一次，比如说从早上8点到晚上9点。也就是说，每天你会断断续续地进食大约13个小时，然后大约11个小时不吃东西。然而，间歇性禁食则相反，你可以断断续续地进食大约8个小时，然后大约16个小时不吃东西。例如，间歇性禁食可以让你每天下午1点开始进食，晚上9点停止进食。事实上，这种方案（“16/8”）在喜欢间歇性禁食的健美运动员中尤其受欢迎，它基本上就是不吃早餐。

With a normal type of diet, you eat food every few hours, from, let’s say, 8 a.m. until 9 p.m. That is, every day you eat food intermittently for about 13 hours and eat nothing for about 11 hours. With intermittent fasting, however, you flip this around by eating food intermittently for, with some methods, about 8 hours and eating nothing for about 16 hours. For example, with intermittent fasting, you might start eating every day at 1 p.m. and stop at 9 p.m. In fact, that exact protocol (“16/8”) is particularly popular among bodybuilders who enjoy intermittent fasting, and it’s basically just skipping breakfast.

那么科学证据又如何呢？多项研究表明，间歇性禁食在改善健康和体型方面与增加进食频率一样有效。然而，与许多间歇性禁食狂热分子的说法相反，它似乎也没有任何固有的优势。

And what about scientific evidence? Several studies show that intermittent fasting is just as effective for improving health and body composition as eating more frequently. That said, contrary to the claims of many intermittent fasting fanatics, it also doesn’t appear to offer any inherent advantages.

底线是：喜欢吃早餐就吃，不吃早餐就不吃。很多人喜欢吃早餐，只是因为他们喜欢早餐食品。另一些人则发现，丰盛的早餐能提神醒脑，或减少一整天的饥饿感。另一方面，也有很多人喜欢不吃早餐，在午餐时间“开斋”，因为他们不饿，或者不喜欢标准的早餐。关键在于找到最适合自己的早餐方式。

The bottom line is this: If you enjoy breakfast, eat it, and if you enjoy skipping it, skip it. Many people like eating breakfast because they just like breakfast food. Others find that a hearty breakfast helps perk them up or reduce hunger levels throughout the day. On the other hand, just as many people prefer to skip breakfast and “break the fast” closer to lunch because they aren’t hungry or don’t like standard morning fare. The key is knowing what works best for you.

误区10

Myth #10

“晚上吃东西会导致体重增加。”

“Eating at Night Can Cause Weight Gain.”

多年来，私人教练、减肥大师和网上的假医生都声称，人体的新陈代谢在清晨最快，然后逐渐减慢，最终在晚上降至最低。因此，他们声称，为了避免发胖，你应该早上多吃点，晚上少吃点。俗话说：“早餐吃得像国王，午餐吃得像王子，晚餐吃得像乞丐。”

For years, personal trainers, weight loss gurus, and fake doctors on the Internet have claimed that your metabolism is fastest early in the morning and gradually slows throughout the day before bottoming out in the evening. Thus, they claim, you should eat more calories in the morning and fewer calories in the evening to avoid fat gain. “Eat breakfast like a king, lunch like a prince, and dinner like a pauper,” as the old saw goes.

《欧洲临床营养学杂志》发表的一项研究表明，睡眠时代谢率不会发生显著变化，更别提睡眠前的晚上几个小时了。此外，研究表明，体重健康的人在睡眠时代谢率实际上会略有增加。而且，即使代谢率随着白天的推移而下降，也不会因为……你懂的……能量平衡，导致晚上吃东西比白天早些时候吃东西更容易发胖。增重（脂肪）的唯一方法是摄入的热量大于消耗的热量，无论你何时吃什么、吃什么。

Well, research published in the European Journal of Clinical Nutrition shows that metabolic rate doesn’t change significantly while you sleep, much less in the evening hours beforehand, and studies show that in people who are a healthy weight, metabolic rate can actually increase slightly while you sleep. What’s more, even if metabolic rate did decline as the day wore on, this wouldn’t make eating at night more fattening than eating earlier in the day because of … you got it … energy balance. The only way to gain weight (fat) is to eat more calories than you burn, regardless of when or what you eat.

虽然晚上吃东西不会导致体重增加，但这并不意味着晚上少吃没有任何好处。具体来说，研究表明，白天早些时候摄入更多卡路里可以减少饥饿感和食欲。因此，早餐吃得饱，然后少量多次进餐，对某些人来说有助于减肥或维持体重（参见之前的误区）。然而，其他研究表明，有些人的情况恰恰相反——白天少食多餐，晚餐吃得饱，通常不太饿。

Now, while eating at night doesn’t cause weight gain, that doesn’t mean there aren’t any benefits to eating less at night. Specifically, research shows that eating more calories earlier in the day can lead to less hunger and cravings. In this way, eating a large breakfast and successively smaller meals can help with weight loss or maintenance for some people (see the previous myth). Conversely, however, other studies show that in some people the opposite is true—they’re generally less hungry when they eat smaller meals during the day and a large dinner.

和早餐一样，晚上吃大餐完全是个人喜好问题。选择最适合自己的就好。

As with eating breakfast, eating larger meals at night is purely a matter of personal preference. Do what works best for you.

阅读本章，你的健身知识将提升到一个全新的水平——很少有人，包括许多医生、运动员，甚至科学家，能够达到这样的水平。而我们，这才刚刚开始热身（双关语）！

In reading this chapter, you’ve taken your fitness knowledge to a whole new level—a level very few people, including many doctors, athletes, and even scientists, rarely achieve. And we’re just getting warmed up (pun intended)!

在下一章中，我将以你在这里学到的一切为基础，向你介绍世界上最简单、最有效的节食方法：灵活节食。事实上，你很快就会发现，它甚至不能完全按照大多数人的理解来定义“节食”，因为它能让你每周七天，通过吃你想吃的食物来改变你的身体。更棒的是，一旦你亲身体验了灵活节食的威力，你会兴奋地意识到，你现在已经摆脱了困扰大多数人的节食挫折和焦虑，终于可以自由地与食物建立积极健康的关系了。

In the next chapter, I’ll build on everything you’ve learned here and introduce you to the easiest and most effective approach to dieting in the world: Flexible dieting. In fact, as you’ll soon see, it barely even qualifies as a “diet” in the way that most people understand the term because it enables you to transform your body eating foods you want to eat, seven days per week. Even better, once you experience the power of flexible dieting firsthand, you’ll thrill at the realization that you’re now immune to the diet frustrations and anxieties plaguing most people, and that you’re finally free to develop a positive, healthy relationship with food.

我知道这些承诺很宏大，但灵活节食确实能带来丰厚回报。继续阅读，了解具体方法。

Big promises I know, but flexible dieting will deliver on them in spades. Keep reading to find out how.

关键要点

Key Takeaways

能量平衡是能量摄入（摄入的卡路里）和输出（燃烧的卡路里）之间的关系，它是调节体重增加和减少的基本机制。
Energy balance is the relationship between energy intake (calories eaten) and output (calories burned), and it’s the basic mechanism that regulates weight gain and loss.
如果你摄入的热量持续大于消耗的热量，你的体重就会增加。如果你摄入的热量持续小于消耗的热量，你的体重就会减轻。
If you consistently consume more calories than you burn you’ll gain weight. If you consistently consume fewer calories than you burn you’ll lose weight.
没有任何一种食物会让你变胖。只有暴饮暴食才会。
No individual food can make you fatter. Only overeating can.
最常见的三个减肥错误是低估卡路里摄入量、高估卡路里消耗量和过度进食。
The three most common weight loss mistakes are underestimating calories in, overestimating calories out, and overeating in the extreme.
有些食物比其他食物更有利于减肥和增肌，但没有一种食物具有使它们“增肥”或“瘦身”的特殊特性。
Some foods are more conducive to fat loss and muscle building than others, but none have special properties that make them “fattening” or “slimming.”
“代谢损伤”并不真实存在，它从未阻止过人们减肥，也不需要用特殊的饮食技巧来“修复”。
“Metabolic damage” isn’t real, has never stopped someone from losing weight, and doesn’t need to be “fixed” with special diet techniques.
“饥饿模式”是真实存在的，但它并不像人们通常描述的那样戏剧化，并且在你停止节食后会自然解决。
“Starvation mode” is sort of real, but it isn’t nearly as dramatic as it’s often portrayed, and naturally resolves itself after you stop dieting.
碳水化合物和糖不会让你发胖或不健康——只有暴饮暴食才会这样——具有讽刺意味的是，大多数人在饮食中摄入更多碳水化合物而不是更少碳水化合物时会更快地达到健身目标。
Carbs and sugars don’t make you fat or unhealthy—only overeating can do that—and ironically, most people achieve their fitness goals faster with more carbohydrate in their diet, not less.
从食物的主要特征（卡路里、常量营养素和微量营养素）来考虑食物比将其标记为“干净”或“肮脏”、“健康”或“不健康”、“好”或“坏”更有用。
It’s more useful to think of foods in terms of their key characteristics—calories, macronutrients, and micronutrients—than to label them as “clean” or “dirty,” “healthy” or “unhealthy,” or “good” or “bad.”
当能量充足时，你身体的“肌肉锻炼机器”运转最佳，所以如果你每天没有摄入足够的卡路里，你就很难变得更强壮。
Your body’s “muscle building machinery” runs best when energy is abundant, so if you don’t eat enough calories every day, you’ll struggle to get bigger and stronger.
增加肌肉的“最佳点”是摄入的热量比消耗的热量多 5-10%，摄入量超过这个数字只会导致你增加脂肪，而不是肌肉。
The “sweet spot” for goosing muscle gain is eating between 5–10 percent more calories than you burn, and eating more than that will only cause you to gain more fat, not muscle.
进餐频率对代谢率或减肥没有显著影响。
Meal frequency has no significant effects on metabolic rate or weight loss.
不吃早餐似乎并没有什么好处，所以如果你喜欢吃早餐，就吃，如果你喜欢不吃早餐，就不吃。
Skipping breakfast doesn’t appear to offer any inherent advantages, so if you enjoy breakfast, eat it, and if you enjoy skipping it, skip it.
晚上吃东西并不会比白天吃东西导致更多的体重增加。
Eating at night doesn’t cause any more weight gain than eating during the day.

伟大的想法

The Big Ideas

1. 控制热量摄入，从而控制体重。

1. Control your calories to control your weight.

2. 吃高蛋白饮食来改善你的身体成分。

2. Eat a high-protein diet to improve your body composition.

3. 均衡摄入碳水化合物和脂肪。

3. Eat a balance of carbs and fat that works for you.

8

欢迎来到奇妙的灵活节食世界

Welcome to the Wonderful World of Flexible Dieting

生活不仅仅是训练，但训练可以让你的生活更加丰富。

There’s more to life than training, but training is what puts more in your life.

—布鲁克斯·库比克

—BROOKS KUBIK

哈饮食对实现健康和健身目标有多重要？有人说它至关重要。有人说它比运动、遗传或其他因素更重要。还有些人说它占了70%、80%甚至90%。

How important is your diet to achieving your health and fitness goals? Some people say it’s everything. Others say it’s second-fiddle to exercise, genetics, or some other factor. Still others say it’s 70, 80, or even 90 percent of the game.

我说的是100%。训练正确吗？那也是100%。拥有正确的态度也是100%。而且别忘了充足的睡眠和休息，这也是100%。我知道，到目前为止我们已经达到了400%，但我的观点是——我们需要一个新的模式，因为健身的基础是由支柱而不是拼图碎片组成的。如果你破坏其中任何一个，整个结构就会崩溃。如果你不控制卡路里和宏量营养素，你就无法有效地减脂或增肌。如果你不给身体提供必要的营养，你就无法从训练中恢复。如果你的锻炼不遵循某些原则和模式，你就不会变得更强壮。如果你有错误的期望，你就不会享受这个过程。如果你不保持良好的睡眠习惯，你就无法坚持计划。这样的例子不胜枚举。

I say it’s 100 percent. And training correctly? That’s another 100 percent. Having the right attitude is 100 percent too. And let’s not forget getting enough sleep and rest, which is also 100 percent. I know, we’re at 400 percent so far, but that’s my point—we need a new paradigm because the foundation of fitness consists of pillars rather than puzzle pieces. If you undermine just one of them enough, the whole structure collapses. You won’t lose fat or gain muscle effectively if you don’t control your calories and macros. You won’t recover from your training if you don’t give your body the necessary nutrition. You won’t get stronger if your workouts don’t follow certain principles and patterns. You won’t enjoy the process if you have the wrong expectations. You won’t be able to stick to the plan if you don’t maintain good sleep habits. The list yammers on.

这就是为什么我想帮助你全力以赴，追求最佳身材。这就是为什么“更大更瘦更强壮”计划可能与你之前尝试过的任何计划都不同。也这就是为什么我希望你全力以赴，在每个环节都取得100%的成果。让其他人只花60%的精力训练，30%的精力节食，20%的精力专注。很快，他们就会出现在你的后视镜里，谁知道呢，也许你会激励他们加快步伐。

That’s why I want to help you go all out in your pursuit of your best body. That’s why the Bigger Leaner Stronger program will likely be different from any you’ve tried before. And that’s why I want you to give 100 percent to each part of it to achieve 100 percent of the gains. Let other people train at 60 percent, diet at 30 percent, and focus at 20 percent. Soon, they’ll be in your rear-view mirror, and who knows, maybe you’ll inspire them to pick up the pace.

抛开比喻不谈，关于饮食在健身之旅中的重要性，直白的答案是：它要么对你有利，要么不利，要么提升或降低你的最终结果。无论你在健身房做什么，除非你也知道在厨房里该做些什么，否则你永远无法获得全部的回报。这也解释了为什么有些人在训练中挥汗如雨，却看起来像从未见过杠铃或自行车，更不用说花无数时间在它们上面了。

Metaphors aside, the straight answer to how important diet is in your fitness journey is this: It either works for you or against you, enhancing or degrading your bottom-line results. No matter what you do in the gym, you’ll never get the full payoff unless you also know what to do in the kitchen. This explains why people can sweat blood in their training, yet look like they’ve never even seen a barbell or bicycle, let alone spent countless hours with them.

成功饮食的第一步是理解它与训练和身体成分的合理关系。你用饮食来控制体脂水平并促进肌肉生长，用训练来增强和保持力量和肌肉。很多人混淆了这两者。他们认为锻炼主要是为了燃烧卡路里和脂肪，这常常导致他们像仓鼠一样疯狂地锻炼，以抵消所有饮食——这是一种没有回报、不可持续且通常不健康的生活方式，最终往往会导致彻底崩溃。

The first step to successful eating is understanding its proper relationship to training and your body composition. You use diet to control your body fat level and boost muscle growth, and you use training to gain and maintain strength and muscle. Many people get this mixed up. They think that they work out mostly to burn calories and fat, which often leads them into the hamster wheel of exercising like mad to cancel out all of their eating—an unrewarding, unsustainable, and often unhealthy lifestyle that often ends in a total wipeout.

使用这个计划，你就不会遇到这种情况。通过“更大更瘦更强壮”，你将学会如何利用食物和训练来满足你的欲望和身体的需要。这意味着你将不再害怕“节食”，节食往往感觉更像是自我牺牲而不是自我提升。我的计划会教你新陈代谢的工作原理，并提供有效管理它的工具，而大多数节食方法都诉诸于恐吓、危言耸听和限制食物。他们宣称，如果你想要健身，那就和你喜欢吃的一切说再见。谷物、麸质、糖、精制碳水化合物、红肉、加工食品、乳制品、高热量饮料——这些都得扔掉。你所有的玩具。把它们都扔进火里。

That won’t happen to you on this program. With Bigger Leaner Stronger, you’ll learn how to use food and training to satisfy both your wants and your body’s needs. And that means you’ll no longer dread “dieting,” which often feels more like self-sacrifice than self-improvement. My program educates you on how your metabolism works and gives you the tools to manage it effectively, while most diets resort to browbeating, fearmongering, and food restriction instead. If you want to get fit, they proclaim, kiss just about everything you like to eat goodbye. Grains, gluten, sugar, refined carbs, red meat, processed foods, dairy, caloric beverages—it’s all gotta go. All your toys. Throw them all into the fire.

如果你考虑过类似的计划，觉得或许我做不到，或许我不够坚强或执着，又或许那副沙滩身材并不值得你为之付出……我有个好消息要告诉你。“更肥更瘦更强壮”饮食法并非那种折磨，你绝对可以做到，你绝对具备所需的条件，而且拥有比以往更棒的外表和感觉，绝对值得你为之付出。

If you’ve contemplated such programs and thought maybe I’m not up to this, maybe I’m not tough or dedicated enough, or maybe that beach body isn’t really worth it … . I have good news for you. The Bigger Leaner Stronger diet isn’t one of those ordeals, and you absolutely are up to it, you absolutely have what it takes, and looking and feeling better than you ever have before is absolutely worth it.

事实上，这种节食法完全颠覆了大多数人对这个词的理解，因为什么样的“节食法”会让你对食物的摄入如此宽松？你怎么能在“节食”的同时每天吃一大堆美味的碳水化合物呢？哪个自尊心强的“节食者”能心安理得地吃糖果或快餐呢？

In fact, this diet defies how most people understand the word because what kind of “diet” has you be less strict about the foods you eat? How can you eat bucketfuls of delicious carbs every day while “dieting”? Which self-respecting “dieter” could eat candy or fast food with a clean conscience?

答案是一种基于证据的饮食体系，称为“灵活饮食”，它有四个步骤：

The answer is an evidence-based system of eating known as “flexible dieting,” and it has four steps:

控制你的卡路里。
Control your calories.
多吃蛋白质。
Eat plenty of protein.
多吃营养丰富、相对未经加工的食物。
Eat plenty of nutritious, relatively unprocessed foods.
均衡摄入适合您的碳水化合物和脂肪。
Eat a balance of carbohydrate and fat that works for you.

如果您能遵循这个简单的公式（您可能已经注意到，它并不包含只吃或从不吃某些食物的内容），您就可以改变自己的身体，并在每天吃自己喜欢的饭菜的同时，发展一种健康、愉快和可持续的生活方式以及与食物的关系。

If you can follow that simple formula (which, you may have noticed, contains nothing about only or never eating certain foods), you can transform your body and develop a healthy, enjoyable, and sustainable lifestyle and relationship with food while eating meals you enjoy every day.

让我们仔细看看每一点。

Let’s take a closer look at each of these points.

1.控制你的卡路里。

1. Control your calories.

这是第一步，因为它是整个方程式中最重要的部分，尤其是在改善身体成分方面。如果没有准确可靠的卡路里摄入量控制方法，想要减脂、最大化增肌或保持体形，就如同用斧头刮胡子一样简单。有可能，但并不明智。

This is the first step because it’s the most important part of the equation, especially for improving body composition. Trying to lose fat, maximize muscle growth, or maintain your physique without an accurate and reliable way to control calorie intake is about as straightforward as shaving with an axe. Possible, but not prudent.

此外，这三个目标中的每一个都要求您以不同的方式校准卡路里。

Furthermore, each of those three goals requires that you calibrate your calories differently.

要想减肥，你必须持续摄入的热量小于消耗的热量。这样一来，体内就无法产生减少脂肪储存所需的热量。如果没有这样的能量缺口，无论你在厨房或健身房做什么，都不会有太大的变化。
To lose fat, you must consistently eat fewer calories than you burn. This creates the calorie shortfall required for shrinking your body’s fat stores, and without such an energy deficit, nothing much will change—no matter what else you get up to in the kitchen or gym.
为了最大限度地增长肌肉，你必须持续摄入大于消耗的热量。为了减脂而限制热量摄入，你会变得更瘦，但同时也会阻碍肌肉的生长。因此，如果你想尽快增肌增力，就需要确保摄入的热量不要过少，最简单的方法就是刻意摄入略高于消耗的热量。如果你现在担心脂肪增加（“这不会让我更胖吗？”），那么你猜对了——热量过剩确实会导致脂肪增加。然而，幸运的是，如果你知道如何正确地做到这一点（就像你在“更大更瘦更强壮”计划中所做的那样），你就可以最大限度地减少不必要的脂肪堆积。
To maximize muscle growth, you must consistently eat more calories than you burn. When you restrict your calories to lose fat, you get leaner, but you also impede muscle building. Thus, if you want to gain muscle and strength as quickly as possible, you need to ensure you’re not eating too few calories, and the easiest way to do this is to intentionally eat slightly more calories than you burn. If you’re now wondering about fat gain (“Won’t that make me fatter?”), you’re on the ball, and you’re correct—a calorie surplus does indeed cause a fat gain. Fortunately, however, when you know how to do it correctly (as you will on the Bigger Leaner Stronger program), you can minimize the unwanted fat storage.
如果你想保持体脂水平并缓慢增加肌肉和力量，你的卡路里摄入量应该与卡路里消耗量相匹配。实际上，精确控制卡路里摄入量是不可能的，因为你的卡路里摄入量和消耗量是不断变化的，你无法精确地确定。不过，你不需要完全控制这两个目标——你只需要足够精确，并根据身体的反应调整你的饮食计划。
If you want to maintain your body fat level and slowly add muscle and strength, you want your calorie intake to match your calorie expenditure. Practically speaking, exactness isn’t possible because your calories in and out are moving targets that you can’t pinpoint perfectly. You don’t need to hit either of those bullseyes, though—you only need to be accurate enough and adjust your meal plan based on how your body responds.

2.多吃蛋白质。

2. Eat plenty of protein.

蛋白质是一种天然存在的化合物，由一条或多条氨基酸长链组成。蛋白质是所有生物体的重要组成部分，用于构成肌肉、毛发和皮肤等身体组织，以及各种生命所必需的化学物质。

A protein is a naturally occurring compound that’s composed of one or more long chains of amino acids. Proteins are an essential part of all organisms and are used to create body tissues such as muscle, hair, and skin, as well as various chemicals vital to life.

虽然对“唯一正确饮食”的科学探索仍在继续，但有一件事是我们可以肯定的：它将富含蛋白质，因为一项又一项的研究证实，高蛋白饮食在很多方面优于低蛋白饮食，包括……

While the scientific search for the “One True Diet” continues, there’s one thing we know for certain: it’s going to be high in protein because study after study has confirmed that high-protein dieting is superior to low-protein dieting in multiple ways, including …

更快减脂
Faster fat loss
获得更多肌肉
More muscle gain
新陈代谢更快
Faster metabolism
减少饥饿
Less hunger
更强壮的骨骼
Stronger bones
心情更好
Better moods

蛋白质对于我们健身者来说更为重要，因为锻炼会增加我们对氨基酸的需求，而高蛋白饮食对于在节食减肥的同时保持瘦体重也至关重要。

Protein is even more important for us gym-goers because working out increases our need for amino acids, and high-protein eating is also essential for preserving lean mass while dieting to lose fat.

3.多吃营养丰富、相对未经加工的食物。

3. Eat plenty of nutritious, relatively unprocessed foods.

偶尔去得来速餐厅或廉价小餐馆，或者经常摄入一些糖或“空热量”，你就能保持健康、充满活力，但如果你的饮食中含有太多营养不良的食物，那就不行了。久而久之，这会导致营养不良，引发健康问题，影响身心健康，甚至阻碍减脂增肌。

You can stay fit, healthy, and vital while hitting the drive-thru or greasy spoon now and then or having some sugar or “empty calories” regularly, but not if too much of your diet consists of nutritionally bankrupt fodder. Over time, this can lead to nutritional deficiencies that cause health problems, impair mental and physical performance, and even blunt fat loss and muscle gain.

营养重要性的一个典型例子是矿物质锌，它存在于牛肉、种子和豆类等食物中，是甲状腺正常功能所必需的。由于甲状腺会产生影响代谢率的激素，如果你的身体没有摄入足够的锌，你的新陈代谢就会减慢。

An illustrative example of the importance of nutrition is the mineral zinc, which is found in foods like beef, seeds, and legumes and is required for proper thyroid function. As the thyroid produces hormones that influence metabolic rate, if your body doesn’t get enough zinc, your metabolism can slow down.

马萨诸塞大学的一项案例研究表明了这一点的重要性。在这项实验中，两名缺锌的女大学生每天服用26毫克锌，持续四个月。仅仅四个月后，其中一名女性每天比之前多燃烧194卡路里，另一名女性每天燃烧527卡路里。这些数字代表了大约30到60分钟中等强度有氧运动所燃烧的能量，在其他条件相同的情况下，仅仅通过纠正缺锌问题，就能每周加快约0.5磅和1磅的脂肪减量。

A University of Massachusetts case study shows how significant this can be. In this experiment, two zinc-deficient college women received 26 milligrams of zinc per day for four months, and just four months later, one woman was burning 194 more calories and the other was burning 527 more calories per day than before. Those numbers represent the amount of energy burned in about thirty and sixty minutes of moderately intense cardio and, all other things being equal, would speed up fat loss by about ½ and 1 pound per week—from just correcting a zinc deficiency.

诚然，这样的案例研究无法支持关于营养与新陈代谢之间关系的广泛论断，但它仍然证明了为身体提供一系列维生素、矿物质和其他关键分子的重要性。烘焙是饮食这一维度的一个很好的类比。如果你发酵剂用量不足，或者面粉用量过大，又会发生什么？或者忘了放脂肪？即使你把其他所有事情都做好，做出的饼干仍然会很差，因为烘焙之神是无情的暴君。如果没有所有正确的成分和正确的用量，你做出的就不是饼干，而是一团团烧焦的树皮。

Now granted, such a case study can’t support sweeping claims about the relationship between nutrition and metabolism, but it still demonstrates the importance of providing our bodies with a spectrum of vitamins, minerals, and other crucial molecules. Baking is a good analogy for this dimension of eating. What happens if you underdose the leavener? Or overdose the flour? Or forget the fat? You can do everything else right and still cook up a clunker because the gods of baking are merciless tyrants. Without all of the right components in the right quantities, instead of cookies, you get wretched lumps of charred tree bark.

同样，强健体魄的秘诀远不止卡路里。例如，纤维，即使在“健康”饮食者中也常常被忽视。纤维是一种不可消化的碳水化合物，存在于多种植物性食物中。研究表明，摄入足够的纤维可以降低多种疾病的风险，并与更长寿、更健康的寿命相关。因此，美国农业部建议50岁以下女性每天摄入25克纤维，男性每天摄入38克（然而，遗憾的是，美国成年人平均每天摄入量略低于20克）。

Likewise, the recipe for robust health and fitness calls for a lot more than mere calories. Take fiber, for example, which is often overlooked, even among “healthy” eaters. Fiber is an indigestible carbohydrate found in many types of plant foods, and studies show that eating enough of it reduces the risk of many types of disease and is linked to living a longer, healthier life. Accordingly, the USDA recommends 25 grams of fiber per day for women up to age 50 and 38 grams for men (unfortunately, however, American adults eat slightly less than 20 grams per day, on average).

食用全天然、低加工食品的另一个好处是，消化食物所需的能量更多。例如，搭配轻度加工切达干酪的全麦面包，其热量在消化过程中大约有20%会被消耗，而搭配高度加工的美国奶酪的白面包，其热量在消化过程中只有11%。

Another benefit of eating mostly whole, minimally processed food is that it requires more energy to process. About 20 percent of the calories in whole-grain bread with lightly processed cheddar cheese are burned during digestion, for example, compared to only 11 percent of the calories in white bread with highly processed American cheese.

这种现象被称为食物热效应(TEF)。虽然在一顿饭中微不足道，但大量食用高度加工、低TEF的食物可能会对代谢造成显著的不利影响。只需选择加工程度较低的食物，你每天就能多燃烧数百卡路里——早餐用自制麦片代替百吉饼；零食用脆薯角代替薯片；晚餐用全麦面代替白意面。日复一日，这些差异逐渐累积。

This phenomenon is referred to as the thermic effect of food (TEF). While trivial in a single meal, eating mostly highly processed, low-TEF foods can become a significant metabolic disadvantage. You may burn several hundred more calories per day just by choosing less processed fare—instead of a bagel for breakfast, some homemade muesli; instead of chips for a snack, some crispy potato wedges; and instead of white pasta at dinner, whole-wheat instead. Bit by bit, day by day, these differences add up.

灵活节食的第三个要素体现了营养的重要性，以及了解哪些食物应该规律饮食，哪些食物不应该。但这听起来有点模糊——“营养丰富”和“相对未经加工”的食物究竟是什么意思？“充足”又是多少？

This third element of flexible dieting reflects the importance of nutrition and understanding what you should be eating regularly as opposed to what you shouldn’t. It feels fuzzy, though—what do I mean by “nutritious” and “relatively unprocessed” foods? And how much is “plenty”?

营养丰富或相对未经加工的食物没有经过大量的预处理或预包装。它们处于或接近其自然状态，您可以自行准备和烹饪。例如瘦肉蛋白、水果、蔬菜、全谷物、豆类、坚果、种子和油脂。这类食物富含维生素、矿物质、膳食纤维和其他营养成分，虽然它们可能经过机械加工（清洗、切割、分份、加热或冷冻），但几乎（甚至没有）经过化学或成分处理（添加糖、盐、防腐剂、氢化油或增味剂）。

Nutritious or relatively unprocessed foods haven’t been extensively pre-prepared or pre-packaged. They’re in, or close to, their natural states, and you prepare and cook them yourself. Think lean protein, fruits, vegetables, whole grains, legumes, nuts, seeds, and oils. Such foods are rich in vitamins, minerals, fiber, and other nutrients, and while they may have undergone mechanical processing (cleaning, cutting, portioning, heating, or freezing), there’s minimal (or no) chemical or compositional treatment (adding sugar, salt, preservatives, hydrogenated oils, or flavor enhancers).

至于“足够”，经验法则是，至少80%的热量来自“好东西”。只要你做到了这一点，剩下的热量（20%或更少）就可以用来买你喜欢的零食，如果你愿意的话。这就是“灵活节食”中的“灵活”之处。

As for “plenty,” the rule of thumb is to eat at least 80 percent of your calories from the “good stuff,” and so long as you do that, you can use your remaining calories (20 percent or less) for your favorite treats, if you desire. Hence the “flexible” in “flexible dieting.”

4.均衡摄入适合自己的碳水化合物和脂肪。

4. Eat a balance of carbohydrate and fat that works for you.

如果你和大多数人一样，这条灵活节食的最终原则与许多现行的饮食教条形成了鲜明对比，值得欢迎。高碳水化合物、低碳水化合物、高脂肪、低脂肪——这些选择对改善你的身体成分影响不大，但对享受你的饮食却至关重要。因此，有了“更大更瘦更强壮”计划，你可以吃碳水化合物——如果你愿意，甚至可以吃很多——包括你喜欢吃的那些。你也会摄入膳食脂肪来维持健康、增加饱腹感并提升口感，但你不必像遵循生酮饮食或原始人饮食法的人那样吃那么多（除非你想那样吃）。

If you’re like most people, this final principle of flexible dieting offers a welcome counterpoint to many current dietary dogmas. High-carb, low-carb, high-fat, low-fat—these choices don’t much matter for improving your body composition, but they do for enjoying your diet. And so, with Bigger Leaner Stronger, you can eat carbs—even lots of carbs, if you prefer—including the ones you like to eat. You’ll eat dietary fat, too, to support health, feel fuller, and enhance flavor, but you won’t have to eat nearly as much as people following, let’s say, a ketogenic or paleo diet (unless you want to eat that way).

为了更好地理解为什么限制碳水化合物是不必要的（而且在你进行体育活动时实际上会适得其反），让我们讨论一下什么是碳水化合物以及当你吃它时你的身体会发生什么。

To better understand why restricting carbs is unnecessary (and is actually counterproductive when you’re physically active), let’s discuss what a carbohydrate is and what happens in your body when you eat it.

无论我们谈论的是水果或蔬菜中的天然碳水化合物（糖），还是糖果或汽水中的加工碳水化合物，所有类型的碳水化合物都由碳、氧和氢组成，并在体内转化为一种名为葡萄糖的简单分子，然后由血液输送到细胞供其利用。这些碳水化合物的主要区别在于转化率——汽水中含有蔗糖（食用糖），它会迅速转化为葡萄糖；而水果和蔬菜中含有果糖和淀粉，这些糖的燃烧速度较慢。

Whether we’re talking about the natural carbs (sugars) found in fruit or vegetables or the processed ones found in candy or soda, carbs of all types are composed of carbon, oxygen, and hydrogen and are turned into a simple molecule in the body called glucose, which the blood transports to cells for use. The key difference between these forms of carbohydrate is the conversion rate—the soda contains sucrose (table sugar), which turns into glucose quickly, whereas the fruit and vegetables contain fructose and starch, slower-burning sugars.

有人说碳水化合物消化得越慢就越“健康”，反之亦然——因此，饮食方案都围绕着只吃“慢”碳水化合物展开。这种说法大错特错。诚然，蔬菜是我们应该经常食用的慢碳水化合物，但烤土豆是富含重要营养素的“快”碳水化合物；白米饭——一种营养丰富的“快”谷物——不会对健康产生负面影响；士力架比燕麦片的消化速度更慢，而燕麦片是对人体健康最有益的谷物之一。所以，慢碳水化合物并不总是高质量的，而快碳水化合物也并不总是垃圾食品。

Some people say the slower a carbohydrate is digested, the “healthier” it is and vice versa—hence the dietary protocols that revolve around eating only “slow” carbs. This is mostly wrong. To be sure, vegetables are slow carbs that we should eat regularly, but a baked potato is a “fast” carb that’s rich in vital nutrients; white rice—a nutritive “fast” grain—isn’t associated with negative health effects; and a Snickers Bar is a slower carb than oatmeal, one of the greatest grains for human health. So, a slow carb isn’t always a high-quality one and a fast one isn’t always junk.

我们不能用甜食代替土豆、大米和燕麦等碳水化合物的主要原因不是我们吸收它们的速度快慢，而是因为身体需要的不仅仅是葡萄糖才能生存，更不用说茁壮成长了。它还需要维生素、矿物质、纤维和其他垃圾食品和饮料中没有的物质。因此，食用大量添加糖（如蔗糖和果糖）与肥胖、代谢和健康状况以及营养不良之间存在联系。食用过多添加糖的人往往会吃太少有营养的食物，这会损害他们的健康。但这并不意味着我们需要完全避免营养不良的碳水化合物，或者限制我们对所有形式碳水化合物的摄入，尤其是那些对健康有益的碳水化合物，如全谷物、水果、蔬菜和豆类。

The primary reason we can’t replace carbs like potato, rice, and oatmeal with sugary delights isn’t because of how quickly or slowly we assimilate them, but because the body needs a lot more than just glucose to survive, let alone thrive. It also needs vitamins, minerals, fiber, and other substances not found in junk food and beverages. Hence the association between eating large amounts of added sugar, like sucrose and fructose, and obesity, metabolic and health conditions, and nutritional deficiencies. People who eat too much added sugar tend to eat too little nutritious food, which harms their health. That doesn’t mean that we need to completely avoid nutrient-poor carbs, though, or restrict our consumption of all forms of carbohydrate, especially those with health benefits like whole grains, fruit, vegetables, and legumes.

此外，如果你身体健康、经常运动，中碳水化合物甚至高碳水化合物饮食可能会比低碳水化合物饮食对你有更好的效果（尤其是在进行力量训练时）。你的身体会从碳水化合物中产生一种叫做糖原的物质，将其储存在肌肉和肝脏中，并在剧烈运动时将其用作能量。当你减少碳水化合物的摄入时，你身体的糖原储备就会下降，研究表明，这会影响锻炼表现以及与肌肉修复和生长相关的过程。当你定期锻炼时，限制碳水化合物还会升高你的皮质醇水平并降低睾酮水平，从而进一步阻碍表现和恢复，从而使情况变得更加糟糕。因此，研究表明，与吃更多碳水化合物的运动员相比，遵循低碳水化合物饮食的运动员恢复得更慢，肌肉和力量增长也更少，这并不奇怪。

What’s more, if you’re healthy and physically active, you’ll likely do better with a moderate- or even high-carb diet, not a low-carb one (especially if you’re doing strength training). Your body creates a substance from carbohydrate known as glycogen, stores it in the muscles and liver, and uses it for fuel during intense exercise. When you cut your carbs, your body’s glycogen reserves fall, and studies show that this hurts workout performance and processes related to muscle repair and growth. The situation is exacerbated by the fact that, when you’re exercising regularly, restricting carbs also raises your cortisol and lowers your testosterone levels, which further hinders performance and recovery. It’s no surprise, then, that research shows athletes following a low-carb diet recover slower and gain less muscle and strength than those eating more carbs.

现在你知道为什么了，在下一章里，无论你是想最大程度地减脂还是增肌，我都会建议你摄入大量的碳水化合物。如果你因为担心体重增加（甚至更糟）而想（但又不敢）接受我的建议（就像你在其他地方被警告过的那样），那就严格按照计划去做吧，仅仅几周时间，你就会获得意想不到的效果，你的恐惧也会烟消云散。

Now you know why, in the next chapter, I’ll invite you to eat a considerable amount of carbs regardless of whether you’re looking to maximize fat loss or muscle gain. And if you’re tempted (but timid) to accept my offer because of the specter of weight gain (and worse) that you’ve been warned about elsewhere, just follow the plan exactly as it’s laid out, and within mere weeks, the results will be undeniable, and your fears will be routed.

现在我们来谈谈膳食脂肪吧，它是减肥界的当红宠儿，也是原始人饮食法和生酮饮食法等热门饮食法的明星。一些营养专家认为，高脂饮食几乎可以包治百病。无论你有什么毛病——肥胖、嗜睡、脑雾、痤疮，等等——他们都声称解决办法很简单：多吃膳食脂肪（顺便说一句，少吃碳水化合物）。

Let’s now talk about dietary fat, the darling du jour of the diet industry, the star of runaway hits like paleo and ketogenic diets. According to some nutrition experts, a high-fat diet is a near cure-all. No matter what may ail you—obesity, lethargy, brain fog, acne, you name it—they claim the solution is simple: just eat more dietary fat (and, incidentally, less carbohydrate).

你可能已经猜到了，我并不认同他们对这种滑溜溜的小分子的热情。虽然你需要摄入相当数量的膳食脂肪才能保持健康，但除非你喜欢高脂饮食，否则你没有理由坚持这种饮食，即使你喜欢，你也应该考虑减少摄入量。让我们来谈谈原因，首先讨论一下食物中存在的两种不同的脂肪：甘油三酯和胆固醇。

As you’ve likely already guessed, I don’t share their enthusiasm for this slippery little molecule. Although you need to eat a fair amount of dietary fat to stay healthy, you have no reason to follow a high-fat diet unless you enjoy it, and even then, you may want to consider dialing it back. Let’s talk about why, starting with a discussion of the two different fats found in food: triglycerides and cholesterol.

甘油三酯

Triglycerides

我们吃的大部分膳食脂肪都是甘油三酯形式，它由三个一种或多种脂肪酸分子和一个甘油分子（一种无色、无味、糖浆状、甜的液体）组成。

Most of the dietary fat that we eat is in the triglyceride form, which is composed of three molecules of one or more fatty acids and one molecule of glycerol (a colorless, odorless, syrupy, sweet liquid).

甘油三酯存在于许多食物中，包括乳制品、坚果、种子、肉类等等。甘油三酯有两种类型：室温下呈液态的（不饱和甘油）和固态的（饱和甘油）。两者都是人体必需的，它们以多种方式促进健康和体能发展——从食物中吸收营养、产生激素、维持皮肤和头发健康等等——但它们之间存在一些重要的区别，你应该了解。

Triglycerides are found in many foods, including dairy, nuts, seeds, meat, and more, and come in two types: Those that are liquid at room temperature (unsaturated) and those that are solid (saturated). Both are necessary, bolstering health and fitness in many ways—absorbing nutrients from food, creating hormones, supporting skin and hair health, etc.—but there are important differences between them that you should know about.

饱和脂肪

Saturated Fat

从20世纪50年代到最近，官方一直声称食用饱和脂肪会增加患心脏病的风险——仅此而已。我们现在知道这并非事实。尽管著名的营养学和心脏病学研究人员仍然认为，摄入过多的饱和脂肪会损害心脏健康，但低至中等的饱和脂肪摄入量似乎不会对我们的心脏造成任何风险。

From the 1950s until just recently, officialdom has claimed that eating saturated fat increases the risk of heart disease—full stop. We now know this isn’t true. While prominent nutrition and cardiology researchers still maintain that eating too much saturated fat can impair heart health, low-to-moderate intake appears to pose no risk to our tickers.

饮食和补充剂行业利用这种逆转赚得盆满钵满，催生了各种各样的高脂饮食和补充剂，允许甚至鼓励人们几乎无限量地摄入饱和脂肪。然而，问题在于，许多用于推广这些饮食方案的科学文献已被一些受人尊敬的研究人员批评为存在严重缺陷，而且一些研究仍然表明高饱和脂肪摄入量与心脏病之间存在微弱但持续的关联。因此，许多科学家仍然坚持普遍接受的饱和脂肪摄入量膳食指南，即每日摄入量低于10%的卡路里。我同意这一点——没有人能够令人信服地声称摄入大量饱和脂肪不会危害健康。

The diet and supplement industries have made mountains of hay with this reversal, spawning all manner of high-fat diets and supplements that allow or even encourage eating nearly unlimited amounts of saturated fat. The problem, however, is that much of the scientific literature used to promote these regimens has been criticized by respected researchers as deeply flawed, and some studies still show a weak but consistent relationship between high saturated fat intake and heart disease. Thus, many scientists still stand by the generally accepted dietary guidelines for saturated fat intake, which is less than 10 percent of daily calories, and I agree—nobody can credibly claim that eating large amounts of saturated fat can’t endanger your health.

不饱和脂肪

Unsaturated Fat

不饱和脂肪有两种形式：单不饱和脂肪和多不饱和脂肪。单不饱和脂肪在室温下呈液态，冷却后会凝固。一些较好的单不饱和脂肪来源包括坚果及其油、橄榄油、种子及其油、鳄梨及其油，以及多种肉类、家禽和海鲜。这是您可以食用的最佳脂肪形式之一——研究表明，单不饱和脂肪可以降低患心脏病的风险，而且它似乎也是地中海饮食（大量食用橄榄油）带来一些健康益处的原因。

Unsaturated fat comes in two forms: monounsaturated and polyunsaturated. Monounsaturated fat is liquid at room temperature and solidifies when cooled, and some of the better sources include nuts and their oils, olive oil, seeds and their oils, avocado and its oil, and many types of meat, poultry, and seafood. This is one of the best forms of fat you can eat—studies show that monounsaturated fat can reduce the risk of heart disease, and it also appears to be responsible for some of the health benefits associated with the Mediterranean diet, which involves eating a lot of olive oil.

多不饱和脂肪在室温下呈液态，冷却后仍保持液态，常见来源包括红花、芝麻、葵花籽及油、玉米、多种坚果及其油，以及鱼类，例如鲑鱼、沙丁鱼、金枪鱼、鳟鱼、鲭鱼和鲱鱼。多不饱和脂肪有两种，分别称为ω-3脂肪酸和ω-6脂肪酸，这两个名称指的是它们的化学结构。我们必须从饮食中获取这些脂肪酸（人体无法从其他物质中产生它们），因此它们被称为必需脂肪酸。

Polyunsaturated fat is liquid at room temperature and remains so when cooled, and common sources include safflower, sesame, and sunflower seeds and oils, corn, many nuts and their oils, and fish such as salmon, sardines, tuna, trout, mackerel, and herring. There are two types of polyunsaturated fats known as omega-3 and omega-6 fatty acids—designations that refer to their chemical structures. We must get these fatty acids from our diet (our body can’t produce them from other substances), which is why they’re referred to as essential fatty acids.

这些分子在体内产生多种效应，虽然化学性质复杂，但 omega-6 脂肪酸通常会导致“坏的”（但有时是必要的）事情发生，包括更高水平的炎症和胰岛素抵抗，而 omega-3 脂肪酸通常会导致“好的”（但有时是不适当的）事情发生，包括减少炎症和提高胰岛素敏感性。

These molecules produce many effects in the body, and while the chemistry is complex, omega-6 fatty acids generally cause “bad” (but sometimes necessary) things to happen, including higher levels of inflammation and insulin resistance, and omega-3 fatty acids generally cause “good” (but sometimes inappropriate) things to happen, including less inflammation and more insulin sensitivity.

有些人认为这意味着他们应该避免摄入 Omega-6 脂肪酸，并摄入更多 Omega-3 脂肪酸，但关键在于找到正确的平衡。虽然科学家曾经认为保持 Omega-6 脂肪酸摄入量相对较低很重要，但最新研究表明，摄入足够的 Omega-3 脂肪酸比限制 Omega-6 脂肪酸摄入量更为重要。具体来说，Omega-6 和 Omega-3 的摄入比例在 2:1 到 1:1 之间似乎是最佳的，对于大多数人来说，每天至少需要摄入 3 到 6 克 Omega-3 脂肪酸。

Some people think that means they should avoid omega-6 fatty acids and load up on omega-3s, but the key is striking the right balance. While scientists once believed that it was important to keep omega-6 fatty acid intake relatively low, the latest research suggests that eating enough omega-3 fatty acids is more important than restricting omega-6 intake. Specifically, a ratio of omega-6-to-omega-3 intake between 2:1 and 1:1 appears to be optimal, which for most people would require at least 3-to-6 grams of omega-3 fatty acids per day.

然而，不幸的是，普通美国人并没有达到这个目标。由于饮食中含有大量的植物油、黄油、肉类和鸡蛋，而这些物质的ω-3脂肪酸含量却很低，而富含脂肪的鱼类（ω-3脂肪酸的最佳膳食来源）的摄入量也微乎其微，普通美国人平均每天摄入的ω-3脂肪酸不足2克，ω-6和ω-3的比例保持在15:1到17:1之间。最终，这可能会严重损害他的健康，增加患心脏病、癌症、骨质疏松症以及炎症和自身免疫性疾病的风险。

Unfortunately, though, the average American doesn’t approach this target. What with the large amounts of vegetable oil, butter, meat, and eggs low in omega-3 fatty acids and the paltry amount of fatty fish (the best dietary source of omega-3 fatty acids) in his diet, Joe Six Pack eats less than 2 grams of omega-3 fatty acids per day on average and maintains a ratio of omega-6-to-omega-3 in the range of 15-to-17:1. Eventually, this can play havoc with his health, increasing the risk of heart disease, cancer, osteoporosis, and inflammatory and autoimmune diseases.

值得庆幸的是，解决方案很简单：每周用多脂鱼（我个人最喜欢的是鲑鱼）代替几份家禽、猪肉或红肉，或者补充鱼油（我们将在本书后面详细讨论）。

Thankfully, the solution is straightforward: swap several weekly servings of poultry, pork, or red meat for fatty fish (salmon is my personal favorite) or supplement with fish oil (which we’ll talk more about later in this book).

胆固醇

Cholesterol

胆固醇是食物中发现的另一种脂肪形式，它是一种存在于所有细胞中的蜡状物质，用于制造激素、维生素 D 和有助于消化的化学物质。

Cholesterol is the other form of fat found in food, and it’s a waxy substance present in all cells that’s used to make hormones, vitamin D, and chemicals that aid digestion.

与饱和脂肪一样，胆固醇长期以来一直被认为对心脏健康有害，但最近的研究表明，这种说法并不准确。一个关键细节是胆固醇如何输送到细胞。它由一种叫做脂蛋白的分子携带，脂蛋白由脂肪和蛋白质组成。脂蛋白有两种：

Like saturated fat, cholesterol has long been maligned as harmful to heart health, but recent research has shown that this isn’t accurate. A crucial detail is how cholesterol is delivered to cells. It’s carried by molecules known as lipoproteins, which are made of fat and proteins. There are two kinds of lipoproteins:

低密度脂蛋白（LDL）
Low-density lipoprotein (LDL)
高密度脂蛋白（HDL）
High-density lipoprotein (HDL)

虽然结构相似，但这些分子在体内的作用却有所不同。研究表明，血液中低密度脂蛋白（LDL）含量高会导致动脉脂肪堆积，增加患心脏病的风险，因此人们通常将其称为“坏”胆固醇。而高密度脂蛋白（HDL）则将胆固醇输送到肝脏和其他器官，并将其排出体外，因此被称为“好”分子。

Although similar in structure, these molecules have different effects in the body. Studies show that high levels of LDL in your blood can lead to an accumulation of fat in your arteries and increase the risk of heart disease, which is why people generally refer to it as the “bad” type of cholesterol. HDL, on the other hand, carries cholesterol to your liver and other organs, which flushes it from your body, earning it the reputation as a “good” molecule.

科学家仍在研究脂蛋白的作用机制，但目前大量的证据表明，你需要保持低密度脂蛋白（LDL）水平相对较低，高密度脂蛋白（HDL）水平较高。尽管你可能听说过，但实现这一目标的最佳方法并非低胆固醇饮食和避免饱和脂肪。秘诀如下：

Scientists are still studying how lipoproteins work, but the current weight of the evidence shows that you want to keep your LDL levels relatively low and your HDL levels higher. Despite what you may have heard, the best ways to do this aren’t eating a low-cholesterol diet and avoiding saturated fat. The recipe is fourfold:

定期锻炼（尤其是剧烈运动，包括力量训练）
Regular exercise (especially intense exercise, including strength training)
健康（相对较低）的体脂水平
Healthy (relatively low) body fat levels
良好的睡眠卫生
Good sleep hygiene
不吸烟
Not smoking

研究还表明，在这四种运动中，规律的高强度运动对胆固醇水平的益处最大，这印证了健身文献中的一个主题——从某种程度上来说，单靠运动至少可以抵消其他不健康习惯（包括不良饮食习惯）的部分负面影响。称运动为天然灵丹妙药或许有些牵强，但它或许是我们目前为止最接近的灵丹妙药了。

Studies also suggest that out of the four, regular intense exercise most benefits cholesterol levels, which points to a theme in the fitness literature—in some ways, exercise alone can neutralize at least some of the downsides of other unhealthy habits, including a poor diet. It would be a stretch to call exercise a natural panacea, but it may be as close to one as we’ll ever have.

现在你可能已经明白为什么弹性饮食能让你找到适合自己的碳水化合物和膳食脂肪平衡。一旦你筛选证据，将事实与谬误区分开来，你就会意识到，这种方法不仅反映了这些宏量营养素如何影响你的健康、运动表现和身体成分的科学原理，还能让你享受饮食——这是长期成功的关键因素。换句话说，弹性饮食是唯一一种在实际生活中和理论上一样有效的饮食方式。

By now you likely see why flexible dieting allows you to find a balance of carbohydrate and dietary fat that works for you. Once you screen the evidence and separate the facts from the falsehoods, you realize that this approach not only reflects the science of how these macronutrients affect your health, performance, and body composition, but also allows you to enjoy your diet—the critical component of long-term success. In other words, flexible dieting is one of the only styles of eating that works as well in reality as it looks on paper.

新闻头条一次又一次地宣称“节食无效”。根据一项研究或一位专家的说法，如果一种饮食习惯被归类为“节食”，它并不能帮助大多数人大幅减重并保持体重。根据你多年来对各种流行节食法的亲身经历，你可能至少也曾有过这样的想法。

Time and again, headlines announce that “diets don’t work.” According to one study or expert or another, if an eating practice qualifies as “dieting,” it won’t help most people lose significant amounts of weight and keep it off. You’ve probably at least entertained the idea yourself based on your own experiences with fad diets that have come and gone over the years.

这就像说经济学或政治学“不起作用”一样——当你明白问题不在于框架而在于形式时，这种说法就显得过于简化和荒谬了。大多数节食计划之所以行不通，仅仅是因为它们很糟糕——它们严格限制卡路里，让你痛苦不堪；它们忽视蛋白质的摄入，让你更加饥饿，肌肉流失也更多；它们禁止某些食物，让你神经紧张；而且它们缺乏恢复正常饮食的出口，这就是为什么这么多人减掉的脂肪会部分反弹、大量反弹，甚至全部反弹。

This is like saying that economics or politics “don’t work”—reductive and flat-out ridiculous when you understand that the problems aren’t with the framework but the forms. Most diets don’t work simply because they suck—they heavily restrict calories, which makes you miserable; they neglect protein, which means more hunger and muscle loss; they forbid foods, which frets your nerves; and they lack an exit ramp for returning to normal eating, which is why so many people regain some, much, or even all the fat they lose.

但这并不意味着所有节食方法都一定糟糕透顶、失败。你很快就会亲眼见证，无论你的目标和口味如何，你的节食方法都可以有效、愉悦且可持续。灵活节食，助你获得全方位的成功。下一章将教你如何计算卡路里、宏量营养素和食物选择，最终制定出你的第一个“更胖更瘦更强壮”的膳食计划，让你在阅读本书剩余内容的同时，立即付诸实践。

None of that means that all forms of dieting must suck and fail, though. As you’ll soon see for yourself, your diet can be effective, enjoyable, and sustainable, no matter your goals and tastes. With flexible dieting, you can secure a 360-degree win. And in the next chapter, you’ll learn how, including figuring out your calories, macros, and food choices, culminating in your first Bigger Leaner Stronger meal plan that you can implement right away, while you read the rest of this book.

关键要点

Key Takeaways

您可以通过饮食来控制体内的脂肪水平并促进肌肉生长，并通过训练来获得和保持力量和肌肉。
You use diet to control your body fat level and boost muscle growth, and you use training to gain and maintain strength and muscle.
“灵活节食”有四个步骤：控制卡路里、吃大量蛋白质、吃大量营养丰富、相对未经加工的食物、以及吃适合自己的平衡碳水化合物和脂肪。
“Flexible dieting” has four steps: control your calories, eat plenty of protein, eat plenty of nutritious, relatively unprocessed foods, and eat a balance of carbohydrate and fat that works for you.
控制卡路里是控制体重和改善身体成分的首要部分。
Controlling your calories is the first and most important part of controlling your weight and improving your body composition.
为了减肥，你必须持续摄入少于消耗的热量。
To lose fat, you must consistently eat fewer calories than you burn.
为了最大限度地增加肌肉，你必须持续摄入比消耗更多的热量。
To maximize muscle growth, you must consistently eat more calories than you burn.
如果你想保持体脂水平并慢慢增加肌肉和力量，你就希望你的卡路里摄入量大致与你的卡路里消耗量相匹配。
If you want to maintain your body fat level and slowly add muscle and strength, you want your calorie intake to roughly match your calorie expenditure.
高蛋白饮食在很多方面优于低蛋白饮食，特别是对于想要改善身体成分的人来说。
A high-protein diet is superior to a low-protein diet in multiple ways, especially for people looking to improve their body composition.
吃大量营养丰富、相对未经加工的食物可以防止营养缺乏，从而避免健康问题、损害精神和身体机能，甚至阻碍脂肪减少和肌肉增长。
Eating plenty of nutritious, relatively unprocessed foods prevents nutritional deficiencies that cause health problems, impair mental and physical performance, and even blunt fat loss and muscle gain.
一个好的经验法则是，从营养丰富的未加工食品中摄取至少 80% 的热量，如果愿意的话，可以将剩余的热量（20% 或更少）用于您最喜欢的零食。
A good rule of thumb is to eat at least 80 percent of your calories from nutritious, unprocessed foods, and use your remaining calories (20 percent or less) for your favorite treats, if you desire.
如果您身体健康并且经常运动，那么中等甚至高碳水化合物饮食可能会比低碳水化合物饮食更适合您（尤其是在进行力量训练时）。
If you’re healthy and physically active, you’ll likely do better with a moderate- or even high-carb diet, not a low-carb one (especially if you’re doing strength training).
虽然食用过多的饱和脂肪会损害心脏健康，但每日摄入低于 10% 的低至中等热量似乎不会对我们的心脏造成危害。
While eating too much saturated fat can impair heart health, a low-to-moderate intake of less than 10 percent of daily calories appears to pose no risk to our tickers.
摄入足够的 Omega-3 脂肪酸比限制 Omega-6 摄入量更重要。具体来说，Omega-6 和 Omega-3 的摄入比例在 2:1 到 1:1 之间似乎是最佳的，对于大多数人来说，每天至少需要摄入 3 到 6 克 Omega-3 脂肪酸。
Eating enough omega-3 fatty acids is more important than restricting omega-6 intake. Specifically, a ratio of omega-6-to-omega-3 intake between 2:1 and 1:1 appears to be optimal, which for most people would require at least 3-to-6 grams of omega-3 fatty acids per day.
目前的证据表明，您需要保持 LDL 水平相对较低，HDL 水平较高，最好的方法是定期锻炼、保持相对较低的体脂水平、获得充足的睡眠以及不吸烟。
The current weight of the evidence shows that you want to keep your LDL levels relatively low and your HDL levels higher, which is best done by exercising regularly, maintaining relatively low body fat levels, getting enough sleep, and not smoking.

伟大的想法

The Big Ideas

1. 计算每天要吃多少卡路里。

1. Calculate how many calories to eat every day.

2. 计算每天要吃多少蛋白质、碳水化合物、脂肪。

2. Calculate how much protein, carbohydrate, and fat to eat every day.

3. 多吃你喜欢的营养食品，并允许吃零食。

3. Eat plenty of nutritious foods you like and allow for treats.

9

计算卡路里和宏量营养素的最简单方法

The Easiest Way to Calculate Your Calories and Macros

你谨慎是对的。这里面有很多胡扯。你也要警惕我，因为我可能错了。评估完所有证据和逻辑后，再做决定吧。

You are right to be wary. There is much bullshit. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all the evidence and the logic.

—马克·瑞皮托

—MARK RIPPETOE

西运用上一章学到的灵活节食方法，你不仅可以改变体型，还能改变你与食物的关系。你可以减脂增肌，同时让自己可以毫无愧疚或羞愧地享用各种你喜欢的食物。你可以稳步地遵循饮食计划，而不会被它吞噬。你可以滋养你的身体，而不会忽视自己的需求。

With the flexible dieting formula you learned in the last chapter, you can transform not only your physique but also your relationship with food. You can lose fat and gain muscle while giving yourself permission to eat a wide variety of foods you enjoy without guilt or shame. You can steadily follow a meal plan without being consumed by it. You can nourish your body without neglecting your needs.

不过，有个小问题：这涉及一些数学知识。这些都是很简单的东西——基础算术——我会仔细解释和说明每个步骤，但如果数字让你眼花缭乱，那就慢慢来吧。我不仅确信你能掌握这些数字（我还没遇到过有人辍学），而且我还有一个应急计划：现成的减脂增肌膳食计划。你不会想长期遵循这些模板（你需要根据自己的情况进行调整），但它们能帮助你步入正轨。

There’s a catch, however: It involves some math. It’s simple stuff—basic arithmetic—and I’ll carefully explain and illustrate each step, but if figures make your eyes glaze, take your time with this material. Not only do I know with certainty that you can master the numbers (I’ve yet to have anyone drop out of this class), I also have a contingency plan: Ready-made meal plans for losing fat and building muscle. You won’t want to follow these templates for long (you’ll want to customize them), but they can help you get into your stride.

为了让你提前体验一下“更大更瘦更强”的灵活节食方法，我们先来了解一下这个计划的典型一天是怎样的。正如你所见，我会要求你使用量具，以确保你不会意外地吃得过多或过少。但随着时间的推移，当你逐渐适应了合适的份量大小，你就会越来越少地使用勺子、杯子和秤，直到完全不需要它们（除非是特殊情况——比如你的饮食计划发生重大变化）。

To give you a foretaste of the Bigger Leaner Stronger method of flexible dieting, let’s walk through what a typical day on this program might look like. As you’ll see, I’ll ask you to use measuring utensils to ensure you don’t accidentally over- or undereat, but in time, as you become attuned to proper portion sizes, you’ll use the spoons, cups, and scale less and less until you don’t need them at all (except in special circumstances—like dramatic changes in your meal plan).

那么，我们开始吧：你醒来后，将一勺蛋白粉与一些水、牛奶或代乳品混合，然后吃一根香蕉。这样你就可以撑到上午了，然后享用一杯低脂希腊酸奶（或者，如果你像我一样，可以选择冰岛脱脂酸奶）和十个半核桃。接下来是午餐，你会吃5盎司鸡肉或鱼肉，配上自制沙拉，上面放有西红柿、胡萝卜和三汤匙你最喜欢的酱料。几个小时后，就到了下午的点心时间，你会吃一杯低脂奶酪，上面放有半杯蓝莓，再加上一个涂了黄油的英式松饼。然后，在晚餐时，你会烹制另一顿美味的晚餐，包括5盎司鸡肉或鱼肉、一杯椰子饭和一份什锦蔬菜。最后，为了以（糖分）高的姿态结束这一顿，你会品尝3盎司你最喜欢的黑巧克力。当然，您的实际里程会有所不同，但这个例子可以让您感受到该程序的简单性。

So, here we go: You wake up and mix a scoop of protein powder with some water, milk, or a milk substitute, and you eat a banana. That holds you over until the middle of the morning, when you enjoy a cup of low-fat Greek yogurt (or, if you’re like me, Icelandic skyr) and 10 halves of walnuts. Next is lunch, where you have 5 ounces of chicken or fish on a homemade salad topped with tomato, carrot, and three tablespoons of your favorite dressing. A couple of hours later, it’s midafternoon snack time, and you eat a cup of low-fat cottage cheese topped with ½ a cup of blueberries on a buttered English muffin. Then, at dinner, you cook up a tasty meal of another 5 ounces of chicken or fish, a cup of coconut rice, and a vegetable medley. Finally, to end on a (sugar) high note, you savor 3 ounces of your favorite dark chocolate. Your actual mileage will vary, of course, but this example gives you a flavor of the straightforward nature of the program.

在上一章中，你学习了灵活节食的框架，现在，你将学习实践操作——如何将其融入你的目标和生活方式的实用公式。这个过程分为四个步骤：

In the previous chapter, you learned the framework of flexible dieting, and now, you’ll learn the fieldwork—the practical formula for fitting it to your goals and lifestyle. This process has four steps:

计算你的卡路里目标。
Calculate your calorie target.
计算你的宏观目标。
Calculate your macro targets.
选择你的食物。
Choose your foods.
制定您的膳食计划。
Create your meal plan.

让我们回顾一下每一个，从第一个要素开始：卡路里。

Let’s review each, starting with the first element: calories.

每天应该摄入多少卡路里？

How Many Calories Should You Eat Every Day?

假设你打算和朋友开车穿越全国，他们说他们想不看油箱就开车。他们坚持说，只有你想停车的时候才应该停车加油，而且加油量（或少加）也只限于你想加的量。你会怎么想？

Suppose you’re planning to drive across the country with a friend, and they say they want to do it without looking at the gas tank. They insist you should only stop to refuel when you feel like stopping, and only pump as much (or as little) gas as you feel like pumping. What would you think?

如果他们注意到你的斜眼，然后反驳道：“我才不要当油表的奴隶！我想怎么开就怎么开！”或者“有人在Instagram上说，如果你用有机、无麸质、低碳、非转基因的汽油，就不用担心油量了。”或者“谁想时刻盯着油量呢？肯定有更好的办法。”接下来你会怎么做？收拾好你的玩具，去找别人玩吧？

What if they noticed your side-eye and snapped back with something like, “I refuse to be a slave to the fuel meter! I’ll drive however I want!” Or “Someone on Instagram said you don’t have to worry about fuel levels if you use organic, gluten-free, low-carb, non-GMO gasoline.” Or “Who wants to constantly keep an eye on fuel levels? There has to be a better way.” What would you do next? Gather up your toys and go play with someone else, right?

关键在于，如果有人说他们想改善体型，却不考虑卡路里摄入量，那他们简直就是疯了。你其实不必计算卡路里（尽管这样做有充分的理由，至少在初期是这样），但如果你想大幅提高成功率，你需要确保你的能量平衡能够服务于你的目标。

The point is, when someone says they want to improve their body composition without even considering their calorie intake, they’re acting just as cracked. You don’t have to count calories per se (although there are good reasons to do so, at least initially), but if you want to greatly increase your odds of success, you need to ensure that your energy balance serves your goals.

幸运的是，你不需要精通Excel，甚至不需要专门的应用程序来计算摄入的卡路里——只需要手机里的计算器。首先，你需要决定你想要如何控制自己的体型。以下是你的基本选择：

Fortunately, you don’t need a degree in Excel or even a special app to figure out how many calories to eat—just the calculator in your phone. First, you need to decide what you want to do with your physique. Here are your basic options:

减脂——如果你想变得更瘦，你需要持续摄入的热量小于消耗的热量。健身人士称之为“减脂阶段”。
Cutting—If you want to get leaner, you need to consistently eat fewer calories than you burn. Fitness folk call this a “cutting phase.”
增肌——如果你想最大限度地增加肌肉和力量，你需要持续摄入略高于消耗的热量。这是一个“增肌”阶段。
Lean gaining—If you want to maximize muscle and strength gain, you need to consistently eat slightly more calories than you’re burning. This is a “lean gaining” phase.
维持阶段——如果你对自己的身体成分感到满意，并且想要缓慢地（对于经验丰富的举重运动员来说，需要非常缓慢地）增加肌肉和力量，同时不增加脂肪，那么你需要持续摄入与消耗大致相同的卡路里。这是一个“维持阶段”。
Maintaining—If you’re happy with your body composition, and you want to slowly (and for more experienced weightlifters, very slowly) add muscle and strength without gaining fat, you need to consistently eat about the same number of calories you’re burning. This is a “maintenance phase.”

想要拥有理想的身材，你只需要利用增肌阶段专注于增加肌肉量（同时也会减掉一些脂肪），然后利用减脂阶段去除脂肪（同时保留新长出的肌肉）。这就像雕塑一样，你先加入粘土（增肌），然后塑形（塑形），直到你准备好呈现最终的形态（维持）。这就是你改变体型的方法。

To get the body you want, all you have to do is use lean gaining phases to focus on adding muscle mass to your frame (along with some fat) and then cutting phases to strip away that fat (while retaining the newly gained muscle). Think of it like sculpting, where you add clay (lean gaining) and then mold it (cutting) until you’re ready to present your creation’s final form (maintenance). This is how you transform your physique.

维持身材也可能感觉像是一种奢侈，因为你的身体越健康，你就越能在不失去优势的情况下，对饮食和训练更加宽容。打造完美体格比维持完美体格需要更多的时间、精力和精准度，所以一旦你准备好开启巡航控制，你就能更随意地进食，让你的卡路里和宏量营养素的波动幅度比平时更大。如果你愿意，你也可以减少力量训练，尝试其他你可能感兴趣的运动类型，比如健美操、循环训练、奥运举重、武术、交叉训练等等。

Maintenance can feel like quite a luxury, too, because the fitter you get, the more lenient you can be with your diet and training without losing ground. It takes a lot more time, effort, and precision to build a great physique than to maintain one, so once you’re ready to flip on the cruise control, you’ll be able to eat more loosely, allowing your calories and macronutrients to fluctuate more than usual. If you desire, you can also scale back your strength training to try other types of exercise that may interest you, like calisthenics, circuit training, Olympic weightlifting, martial arts, cross-training, or something else.

这种分阶段的健身方法至关重要，但理解并遵循的人却寥寥无几。大多数人试图同时增肌减脂，最终却两败俱伤。为什么？众所周知，“身体重塑”只有在你刚开始力量训练，身体对训练反应过度时才有可能实现。然而，一旦你的“新手增肌”期结束——对大多数人来说是六到八个月——继续增肌和增肌的唯一方法就是增加肌肉量，这通常也意味着至少增加一些脂肪，而减脂的唯一方法仍然是减脂。

This phased approach to bodybuilding is vitally important, but understood and followed by few. Instead, most people try to gain muscle and lose fat at the same time and wind up failing on both fronts. Why? “Body recomposition,” as it’s known, is only possible to any significant degree when you’re new to strength training and your body is hyper-responsive to it. Once your “newbie gains” have expired, however—six to eight months for most people—the only way to continue gaining muscle and strength is lean gaining, which always entails at least some fat gain as well, and the only way to lose fat is still cutting.

每当有人因为身材成分问题而来找我，这种现象几乎总是原因之一。他们还没有意识到规则已经改变，他们再也无法鱼与熊掌兼得。他们通常只摄入维持所需的热量（而且常常以为自己吃的比实际多得多），而且由于他们为了防止脂肪增加而选择少吃，结果往往也出现了轻微的热量缺口。在这种情况下，无论他们在健身房做什么，他们的进步都停滞不前。

Whenever someone comes to me stuck in a body composition rut, this phenomenon is almost always one of the reasons. They haven’t faced up to the fact that the rules have changed and they no longer can have their cake and eat it too. They’re usually eating maintenance calories (and often think they’re eating far more than they really are), and as they err on the side of undereating to prevent fat gain, they’re also frequently in a slight calorie deficit. When this is the case, they’ll remain stalled no matter what they do in the gym.

当你在增肌期间看到腹肌逐渐消失时，请记住这条建议。你很快就会恢复腹肌（同时体格也会略微变得更健康）。此外，要意识到增肌期间体脂增加是一个好兆头，因为大多数人增加的肌肉和脂肪差不多。因此，当你的体重、体脂和力量都上升时，你就知道你成功了。

Remember this advice as you watch your abs fade while you’re in a lean gaining phase. You’ll have them back soon enough (along with a slightly fitter physique). Furthermore, realize that body fat going up when you’re lean gaining is a good sign because most people gain about as much muscle as fat. Thus, you know you’re succeeding when your body weight, body fat, and strength are all rising.

减肥期间你应该吃多少卡路里

How Many Calories You Should Eat When Cutting

我们已经确定，要想减掉大量脂肪，你必须持续摄入的热量少于消耗的热量，但要少多少呢？10%？20%？还是更多？

We’ve established that you must consistently eat fewer calories than you burn to lose significant amounts of fat, but how many fewer? Ten percent? Twenty percent? More?

一些专家建议通过轻度卡路里限制和适度运动来持续数月瘦身。这种“缓慢减脂”方法据称有诸多优势，包括减少肌肉流失、提高锻炼效果、减少饥饿感和食欲。这种说法并非完全错误，只是思路错误。缓慢减脂可能比激进减脂更容易，但对大多数人来说，其好处不大，而且被一个主要缺点抵消：时间太长。

Some experts counsel mild calorie restriction and modest workouts to lean out over many months. The advantages of this “slow cutting” approach supposedly include less muscle loss, better workouts, as well as less hunger and fewer cravings. This isn’t entirely wrong, only wrongheaded. Slow cutting can feel easier than a more aggressive approach, but the upsides are minor in most people and offset by a major drawback: duration.

慢慢减重就是慢慢来，这比每天少吃食物带来的麻烦更多。例如，如果每天摄入的热量比消耗的热量少 10% 而不是少 20%，你的减脂速度就会减半，减重阶段的时间也会加倍。如果你像大多数人一样，限制热量的时间越长，哪怕只是稍微限制一下，你就越有可能遇到甚至屈服于生活紊乱、饮食失误、日程安排混乱等。所以在减重时，我们不想走风景优美的路线而冒着迷路的风险。相反，我们希望直接冲向目的地，在舒适的范围内尽可能少地停留。这样，我们就能更快地看到效果，同时花更少的时间限制热量，花更多的时间享受更多的食物。

Slow cutting is, well, slow, and this can cause more trouble than eating less food every day. For instance, by eating 10 percent fewer calories than you burn every day instead of 20 percent fewer, you’re halving your rate of fat loss and doubling the duration of your cutting phase. And if you’re like most people, the longer you’re restricting your calories, even slightly, the more likely you are to stumble over or even succumb to life disruptions, dietary slip-ups, scheduling snafus, etc. So when cutting, we don’t want to take the scenic route and risk losing our way. Instead, we want to zip directly toward our destination, with as few stops as we can comfortably manage. This way, we get faster results while spending less time restricting our calories and more time enjoying more food.

幸运的是，只要你知道自己在做什么，就能快速减脂，无需牺牲肌肉、在健身房里承受痛苦，也不会降低新陈代谢。这主要取决于你摄入的卡路里和蛋白质的量。至于卡路里，我建议在减脂阶段进行20%到25%的积极但不鲁莽的卡路里缺口。

Fortunately, when you know what you’re doing, you can achieve rapid fat loss without sacrificing muscle, suffering in the gym, or sinking your metabolism. This mostly depends on how many calories and how much protein you eat. As for the calories, my recommendation for cutting phases is an aggressive-but-not-reckless calorie deficit of 20-to-25 percent.

这可不是我凭空捏造的。研究表明，如果结合阻力训练和高蛋白饮食，摄入相当于每日消耗热量75%到80%的热量，就能在减脂和保持肌肉之间达到理想的平衡——即使是在减脂过程中更容易失去肌肉的瘦弱运动员也能做到。

This isn’t a range I picked from thin air. Research shows that, when combined with resistance training and a high-protein diet, eating 75-to-80 percent of the calories you’re burning every day strikes an ideal balance between fat loss and muscle preservation—even in lean athletes who are more susceptible to losing muscle while cutting.

那么，这对你来说是多少卡路里呢？很多像我一样循证健身的人会开始分享计算基础代谢率（静息状态下燃烧的能量）和每日总能量消耗（基础代谢率加上通过体力活动和消化食物燃烧的额外能量）的公式。

How many calories is that for you, though? This is where many evidence-based fitness guys like me would begin sharing formulas for calculating basal metabolic rate (how much energy you burn at rest) and then total daily energy expenditure (your basal metabolic rate plus additional energy burned through physical activity and digesting food).

这种方法确实有优势，尤其对那些异常活跃的人而言。但你很可能不是这类人，所以我们可以走捷径。减脂时，如果每天每磅体重摄入8到12卡路里，大多数人的卡路里缺口就会达到20%到25%。如果一个体重210磅的人想要快速减肥，他每天应该摄入1700卡路里（210 x 8，向上取整20卡路里）到2500卡路里（210 x 12，向下取整20卡路里）。

This approach has advantages, especially with people who are unusually active, but chances are you’re not one of those people, so we can take a shortcut. When cutting, eating between 8 to 12 calories per pound of body weight per day creates a 20-to-25 percent calorie deficit in most people. If a guy weighs 210 pounds and wants to lose fat rapidly, he should eat between 1,700 (210 x 8, rounded up by 20 calories) and 2,500 (210 x 12, rounded down by 20 calories) calories per day.

您应该根据自己的体力活动程度来选择范围的低端或高端。

You should choose the low or high end of the range based on how physically active you are.

如果你久坐不动（很少或根本不运动或进行剧烈运动），那么你必须选择最低的数字（8）才能减掉大量脂肪。这或许有效（毕竟卡路里缺口就是卡路里缺口），但这会导致膳食计划过于简陋（健美运动员常说的“营养不良”），而且几乎必然会导致肌肉流失。此外，如果你只是吃得更多而不运动，那么你现在就是在“慢慢减脂”，这同样不是最佳选择。这也是我不建议单纯通过限制卡路里来减肥的众多原因之一——包括运动，尤其是力量训练，才能让减肥过程更有效率、更愉快。
If you’re sedentary (little to no exercise or vigorous physical activity), you’d have to choose the lowest number (8) to lose a significant amount of fat. This can work (a calorie deficit is a calorie deficit, after all), but it makes for a meager meal plan (“poverty macros” as bodybuilders like to say) and all but guarantees muscle loss. Furthermore, if you simply eat more without also exercising, you’re now “slow cutting,” which is also suboptimal. This is one of the many reasons I don’t recommend solely restricting calories for weight loss—including exercise, particularly strength training, makes the process more productive and enjoyable.
如果你的活动量较少（每周运动一到三个小时或剧烈运动），应该选择中等范围（每天每磅体重9到10卡路里）。例如，如果你正在遵循为期3天的“更瘦更强壮”计划，并且不进行任何有氧运动来加速减脂，那么这个范围就很合适。
If you’re lightly active (one-to-three hours of exercise or vigorous physical activity per week), you should choose the middle of the range (9-to-10 calories per pound of body weight per day). This, for instance, would be appropriate if you’re following the 3-day Bigger Leaner Stronger program and don’t do any cardio to speed up your fat loss.
如果您的活动量适中（每周锻炼或进行剧烈运动4到7个小时），则应该选择最高数字（12）。如果您正在执行3天计划，每周进行1到2小时的有氧运动，或者您正在执行5天计划，但不含任何有氧运动，那么12将是一个不错的起点。
If you’re moderately active (four-to-seven hours of exercise or vigorous physical activity per week), you should choose the highest number (12). This would be a good place to start if you’re following the 3-day program and doing an hour or two of cardio per week or if you’re following the 5-day program with no cardio.
如果你非常活跃（每周锻炼或进行8小时或更长时间的剧烈体力活动），那么在减脂期间，你每天摄入的热量可能要超过每磅体重12卡路里——根据你每天消耗的能量，可以达到14卡路里甚至16卡路里。在这种情况下，建议进行更详细的代谢计算。为了方便你计算，我创建了一个每日总能量消耗计算器，你可以在www.biggerleanerstronger.com/TDEE找到。
If you’re very active (eight or more hours of exercise or vigorous physical activity per week), you’ll likely want to eat more than 12 calories per pound of body weight per day when cutting—14 or even 16 depending on how much energy you’re generally burning every day. This is a case where more detailed metabolic calculations are recommended, and to make it easy for you, I’ve created a total daily energy expenditure calculator that you can find at www.biggerleanerstronger.com/TDEE.

就这样，我们揭开了节食中一个困扰很多人的因素——卡路里摄入——的神秘面纱，从漫不经心的周末勇士到拼命的运动员，无所不包。但答案怎么会如此拙劣？如此简单的方法又怎么可能奏效呢？

And just like that, we’ve demystified an element of dieting—calorie intake—that stymies so many, ranging from the halfhearted weekend warrior to the hard-charging athlete. But how can the answer be so artless? How can such a simple method work?

这要从一个鲜为人知的事实说起：人体大部分的能量消耗是由生存所需的基本代谢需求驱动的，而不是身体活动。例如，大脑本身就占基础代谢率的约20%，除肌肉外，其他主要器官则占了另外60%。举例来说，我的基础代谢率大约是每天2100卡路里，所以其中近1700卡路里只是维持生命的基本能量。

It starts with a little-known fact: Your basic metabolic needs for survival drive most of the body’s energy expenditure, not physical activity. For instance, the brain alone accounts for about 20 percent of the basal metabolic rate, and excluding muscle, the other major organs are responsible for another 60 percent. To give that context, my basal metabolic rate is about 2,100 calories per day, so nearly 1,700 of those calories are just the table stakes of staying alive.

科学家们发现人体器官对能量的消耗量后不久，就意识到有了正确的数据，他们就能建立一个数学模型，用于估算不怎么运动的人的能量消耗。接下来，他们开始扩展计算范围，估算运动带来的额外卡路里消耗。为此，研究人员详尽地探索了各种活动的能量消耗，并利用他们的发现逐步提高预测公式的准确性和实用性。最终，他们只需要根据性别、体重以及每周的轻度、中度和剧烈体力活动量，就能估算出一个人的总能量消耗。

Soon after scientists discovered how energy hungry our organs are, they realized that with the right data, they could produce a mathematical model for estimating energy expenditure in people who didn’t move around much. Next, they set out to expand their computations to include an estimation of the additional calories burned from moving around. To do this, researchers exhaustively explored the energy costs of various types of activities and used their findings to slowly increase the accuracy and utility of their predictive formulas. Eventually, all they needed to approximate someone’s all-in energy expenditure was their gender, weight, and amount of light, moderate, and vigorous physical activity per week.

这种方法过去（现在）对大多数人来说并不为人所知，但它在更具科学意识的健美运动员中逐渐流行起来，他们开始用它来改进营养计划，以达到减脂增肌的效果。后来，一些精明的健美运动员根据他们观察到的规律制定了指导方针，例如，为了减脂，每天每磅体重摄入8到12卡路里的热量，以及其他一些建议，我也会在本章中与大家分享。

This line of work was (and still is) unknown to most, but it gained currency among the more scientifically minded bodybuilders, who started to use it to refine their nutrition plans for more fat loss and muscle growth. Then, astute practitioners developed guidelines based on patterns they observed, like 8-to-12 calories per pound of body weight per day for cutting and others, which I’ll also share with you in this chapter.

所以，虽然这些饮食指南很简单，但不要误以为它们过于简单。此外，请记住，无论卡路里摄入量的计算多么复杂，它都只能为你提供一个合理的起点，之后会根据你的身体反应进行调整（我们将在本书后面讨论）。

So, while these dietary signposts are simple, don’t mistake them as simplistic. Additionally, remember that no matter how involved calculating calorie intake is, it only gives you a reasonable starting place, to be adjusted based on how your body responds (something we’ll discuss later in this book).

增肌期间你应该摄入多少卡路里

How Many Calories You Should Eat When Lean Gaining

正如你在第七章中学到的，最大化增肌最简单的方法就是刻意摄入比消耗更多的卡路里。但你也不应该过度，因为超过一定限度，吃得更多只会让你更胖，而不是更健康。这个阈值是多少呢？研究表明，它大约是你每日总能量消耗的110%。这意味着，每天摄入比消耗多10%的卡路里，和摄入比消耗多20%或30%的卡路里，几乎可以增加同样的肌肉（但脂肪会少很多）。

As you learned in chapter 7, the easiest way to maximize muscle building is to intentionally eat more calories than you burn. You don’t want to overdo this, though, because after a point, eating more only makes you fatter, not fitter. What is this threshold? Research suggests that it’s somewhere around 110 percent of your total daily energy expenditure. This means that you can gain almost as much muscle (but a lot less fat) eating 10 percent more calories than you burn every day as you can at 20 or 30 percent more.

所以，我建议在增肌期间调整卡路里摄入量：保持约10%的卡路里盈余。对大多数人来说，这相当于每天每磅体重摄入16到18卡路里。

So that’s my recommendation for calibrating calories when lean gaining: Maintain a calorie surplus of about 10 percent. For most people, this comes out to 16-to-18 calories per pound of body weight per day.

与减脂一样，您应该根据自己的体力活动情况来选择号码。

As with cutting, you should choose your number based on how physically active you are.

如果您久坐不动（不运动或不进行剧烈活动），那么您就不应该增加体重，因为没有进行阻力训练而摄入的额外卡路里只会让您变得更胖。
If you’re sedentary (no exercise or vigorous activity), you shouldn’t be lean gaining because extra calories without resistance training just makes you fatter.
如果您的活动量较少（每周锻炼一到三个小时或进行剧烈活动），请从 16 开始（并尝试每周至少进行三次力量训练）。
If you’re lightly active (one-to-three hours of exercise or vigorous activity per week), start with 16 (and try to do at least three strength training workouts per week).
如果您的活动量适中（每周锻炼或进行 5 个小时或更长时间的剧烈活动），请选择 17，如果您的体重和力量没有稳步增加，则请增加到 18。
If you’re moderately active (five or more hours of exercise or vigorous activity per week), go with 17, and then if you aren’t steadily gaining weight and strength, move up to 18.
如果您非常活跃（每周锻炼八小时或更长时间或进行剧烈体力活动），请使用我的每日总能量消耗计算器（www.biggerleanerstronger.com/TDEE）来确定您在增肌期间应该摄入多少卡路里。
If you’re very active (eight or more hours of exercise or vigorous physical activity per week), use my total daily energy expenditure calculator (www.biggerleanerstronger.com/TDEE) to determine how many calories you should eat when lean gaining.

维持体重时你应该吃多少卡路里

How Many Calories You Should Eat When Maintaining

对于大多数人来说，维持每天每磅体重十二至十六卡路里的热量是最佳水平。

Twelve-to-sixteen calories per pound of body weight per day is the sweet spot for most people when maintaining.

如果您久坐不动，请选择最低的数字（并开始训练！）。
If you’re sedentary, choose the lowest number (and start training!).
如果你不太活跃，13 到 14 应该可以。
If you’re lightly active, 13-to-14 should work.
如果您比较活跃，那么年龄是 15 到 16 岁。
If you’re moderately active, 15-to-16.
如果您非常活跃，请使用我的每日总能量消耗计算器（www.biggerleanerstronger.com/TDEE）来确定维持时应该摄入多少卡路里。
If you’re very active, use my total daily energy expenditure calculator (www.biggerleanerstronger.com/TDEE) to determine how many calories you should eat when maintaining.

关于卡路里，就讲到这里。不过，在你运用刚刚学到的知识制定有效的膳食计划之前，我们需要先了解一下你的蛋白质、碳水化合物和脂肪摄入量（宏量营养素）。

And that’s it for calories. Before you can use what you’ve just learned to create effective meal plans, though, we need to address your protein, carbohydrate, and fat intake (macros).

你应该吃多少蛋白质

How Much Protein You Should Eat

关于蛋白质摄入，存在许多相互矛盾的建议。狂热的肉食者和举重运动员通常建议摄入量极高，高达每磅体重每天2克。另一方面，许多健身专家，尤其是那些遵循植物性饮食的专家，则建议摄入量要低得多，在每磅体重每天0.5到0.8克之间。

There’s a lot of conflicting advice on protein intake. Zealous meat eaters and weightlifters often suggest sky-high amounts, up to 2 grams per pound of body weight per day. On the other hand, many fitness experts, especially those following plant-based diets, advocate a much lower amount, ranging between 0.5 and 0.8 grams per pound of body weight per day.

幸运的是，目前已有大量研究针对体力活动人群的蛋白质需求。例如，发表在《国际运动营养学会杂志》上的一篇综述文章的作者解释说，只要卡路里摄入量等于或高于消耗量（维持或增肌），每天每磅体重摄入0.55至1克蛋白质（或每日卡路里的25%至40%）就足以支持肌肉增长。而当为了减脂而限制卡路里摄入时，作者建议增加蛋白质摄入量：每天每磅体重摄入1至1.5克。话虽如此，除非你本身就很精瘦，肌肉发达，并且正在努力让自己变得非常苗条（例如，正在为比赛做准备的健美运动员），否则没有必要摄入更高水平的蛋白质。

Fortunately, a large amount of research has been done on the protein needs of physically active people. For example, the authors of a review published in the Journal of the International Society of Sports Nutrition explain that 0.55-to-1 gram of protein per pound of body weight per day—or 25-to-40 percent of daily calories—is adequate for supporting muscle gain so long as calories are at or above expenditure (maintenance or lean gaining). And when calories are restricted for fat loss, the authors suggest a higher protein intake: 1-to-1.5 grams per pound of body weight per day. That said, the higher end of that range isn’t necessary unless you’re lean and muscular and working to get very lean (a bodybuilder preparing for a show, for instance).

对于我们其他人来说，减脂期间，每天每磅体重摄入1到1.2克蛋白质就足够了；如果体重严重超标，每天每磅体重摄入0.6到0.8克蛋白质就足够了。增肌和保持体形时，每天每磅体重摄入0.8到1克蛋白质比较合适。在所有情况下，蛋白质摄入量通常占每日卡路里摄入量的30%到40%。

For the rest of us, 1-to-1.2 grams of protein per pound of body weight per day when cutting is adequate, and if someone’s very overweight, 0.6-to-0.8 grams per pound of body weight per day is sufficient. And when lean gaining and maintaining, 0.8-to-1 gram of protein per pound of body weight per day is fitting. In all cases, protein intake usually comes out to around 30-to-40 percent of daily calories.

为了正确看待理想的蛋白质摄入量，以下是流行的高蛋白食物的蛋白质含量：

To put ideal protein intake into perspective, here’s the protein content of popular high-protein foods:

一整块鸡胸肉：约55克蛋白质
A full chicken breast: ~55 grams of protein
3盎司牛排：约24克蛋白质
A 3-ounce steak: ~24 grams of protein
3盎司鲑鱼片：约19克蛋白质
A 3-ounce salmon filet: ~19 grams of protein
一杯低脂希腊酸奶或冰岛酸奶（我的最爱）：约 15 克蛋白质
A cup of low-fat Greek or Icelandic (my favorite) yogurt: ~15 grams of protein
一盎司帕尔马干酪：11克蛋白质
An ounce of Parmesan cheese: 11 grams of protein
一个鸡蛋：6克蛋白质
An egg: 6 grams of protein
一杯斑豆、绿豆或蚕豆：约 14 克蛋白质
A cup of pinto, mung, or fava beans: ~14 grams of protein
一杯青豆：8克蛋白质
A cup of green peas: 8 grams of protein
一杯煮熟的米饭或藜麦：约 7 克蛋白质
A cup of cooked rice or quinoa: ~7 grams of protein
一勺乳清蛋白粉：约20克蛋白质
A scoop of whey protein powder: ~20 grams of protein
蛋白质棒：15 至 20 克蛋白质，取决于品牌
A protein bar: 15-to-20 grams of protein, depending on the brand

如你所见，高蛋白饮食相当简单——每天吃几份肉或鱼，搭配一些奶制品、豆类或全谷物，如果需要的话，可以加一两勺蛋白粉。这可能比你平时摄入的蛋白质要多，但根据我的经验，大多数人在一两个月内就能适应。如果你因为不太喜欢肉类、海鲜和奶制品（这些是最佳的全食物蛋白质来源）而感到担心，可以多选择优质植物蛋白（豆类、斯佩耳特小麦、鹰嘴豆、扁豆和面筋是我的首选）或蛋白粉。

As you can see, high-protein eating is fairly straightforward—a couple of servings of meat or fish per day along with some dairy, legumes, or whole grains, and maybe a scoop or two of protein powder if needed. This may be more protein than you’re used to eating, but in my experience, most people settle into the routine within a month or two. If you’re concerned because you’re not big on meat, seafood, and dairy (the best whole-food sources of protein), you can lean more on sources of high-quality plant protein (beans, spelt, chickpeas, lentils, and seitan are my top picks) or protein powders.

这就是计算出要吃多少蛋白质的方法。

That’s it for figuring out how much protein to eat.

你应该吃多少碳水化合物

How Much Carbohydrate You Should Eat

与蛋白质不同，碳水化合物的摄入量非常灵活，因为它对身体成分的影响较小。如果您希望限制碳水化合物的摄入，甚至遵循低碳水化合物饮食，我们也能满足您的需求。

Unlike protein, you have a lot of flexibility with your carbohydrate intake because it has a smaller impact on your body composition. If you prefer restricting your carbs or even following a low-carb diet, we can make that work.

然而，对于大多数运动爱好者，尤其是那些定期进行力量训练的人来说，多吃碳水化合物而不是少吃碳水化合物才是最佳选择。因此，我建议你在减脂、增肌或维持体能时，每日摄入的碳水化合物应占总热量的30%到50%。对于大多数人来说，这相当于每磅体重每天摄入约0.75到2克碳水化合物。

However, as eating more carbs, not less, works best for most physically active people, especially those doing regular strength training, I recommend you start with 30-to-50 percent of your daily calories from carbohydrate when cutting, lean gaining, or maintaining. This comes out to about 0.75-to-2 grams of carbs per pound of body weight per day for most people.

那么，如何将“每日卡路里百分比”转化为“每日碳水化合物克数”呢？很简单。假设你是一个体重200磅的男士，刚刚开始减脂阶段。你刚刚确定每日卡路里摄入目标是2100卡路里，而你希望其中40%的卡路里来自碳水化合物。首先，你需要将2100乘以0.4，得到840。然后，由于每克碳水化合物大约含有4卡路里，你需要将碳水化合物的卡路里除以4，以确定每天应该摄入多少克碳水化合物。所以，在我们的例子中，你需要将840除以4，也就是每天摄入210克碳水化合物。

And how do you turn “percent of daily calories” into “grams of carbs per day”? Easy. Let’s say you’re a 200-pound man starting a cutting phase. You’ve just determined your daily calorie target is 2,100 calories, and you want to get 40 percent of those calories from carbs. First, you’d multiply 2,100 by 0.4 to get 840. Then, since each gram of carbohydrate contains about 4 calories, you divide the calories of carbs by 4 to determine how many grams to eat every day. So, in our example, you’d divide 840 by 4, which comes to 210 grams of carbs per day.

现在，如果您喜欢低碳水化合物生活，您可以向下调整这个数字——对于许多人来说，每天从碳水化合物中摄取的热量中 15% 到 20% 是比较合适的，因为这样可以为健康数量的水果和蔬菜留出足够的空间——如果您特别喜欢碳水化合物，则可以向上调整到 50% 甚至 60%，只要您确保这些热量中的大部分都是有营养的，并且您的蛋白质和脂肪摄入量不会降得太低。

Now, if you like lower-carb living, you can adjust that number downward—15-to-20 percent of daily calories from carbs works well for many people because it gives enough room for a healthy amount of fruits and vegetables—or upward to 50 or even 60 percent if you particularly enjoy carbs, so long as you ensure that the majority of those calories are nutritious and that your protein and fat intake doesn’t drop too low.

此外，如果你大幅减少碳水化合物的摄入，你需要增加蛋白质或脂肪的摄入量，以确保你不会摄入过少的卡路里。我可以建议只增加蛋白质的摄入量（更能产生饱腹感，可能还会促进肌肉增长，减少脂肪增加），但这可能行不通，因为大多数低碳水化合物饮食者都想用更多的脂肪而不是蛋白质来“交换”碳水化合物，只要不导致饱和脂肪摄入量飙升，这样做就没问题。总之，要成功降低碳水化合物的摄入量，你只需要知道如何将分配给蛋白质和脂肪的额外卡路里转化为克数。与碳水化合物一样，蛋白质每克也含有大约 4 卡路里，脂肪每克含有大约 9 卡路里，所以这里有一个简单的计算方法：

Also, if you drastically cut your carbs, you’ll need to increase either your protein or your fat intake to ensure you don’t eat too few calories. I could make an argument for increasing just your protein intake (more satiety and possibly more muscle growth and less fat gain), but it won’t likely work because most low-carbers want to “trade” carbs for more fat, not protein, and that’s fine so long as it doesn’t send saturated fat soaring. Anyway, to successfully adjust your carbohydrate intake downward, you only need to know how to turn additional calories allotted to protein and fat into grams. Like carbohydrate, protein also contains about 4 calories per gram, and fat has about 9 per gram, so here’s a simple way to work the numbers:

计算您每日从碳水化合物中摄取的热量。
Calculate your daily calories from carbs.
计算您每日从蛋白质中摄取的热量。
Calculate your daily calories from protein.
将它们加在一起，然后从您的每日总卡路里中减去总和。
Add them together and subtract the sum from your total daily calories.
根据需要将剩余的卡路里分配给蛋白质和脂肪。
Assign the remaining calories to protein and fat as you see fit.

为了说明这一点，假设你的体重再次达到200磅（约91公斤），计划每天摄入2100卡路里和200克蛋白质，其中20%的卡路里来自碳水化合物。要确定每日碳水化合物的克数，请执行以下操作：2000 x 0.2 = 420，420 / 4 = 105。将200克蛋白质转化为卡路里：200 x 4 = 800。然后，将它们相加，再从每日总卡路里中减去：420 + 800 = 1220。从2100卡路里中减去剩余的880卡路里，剩余的880卡路里可以分配给蛋白质或脂肪。如果您想将它们全部分配给脂肪，则880 / 9 = 98克（您可以将其四舍五入为100克）。因此，您的宏量营养素摄入量应为 200 克蛋白质、105 克碳水化合物和 95 至 100 克脂肪，总计约 2,100 卡路里。

To illustrate this, say you’re 200 pounds again and plan on eating 2,100 calories and 200 grams of protein per day with 20 percent of calories from carbs. To determine grams of carbs per day, you do the following: 2,000 x 0.2 = 420 and 420 / 4 = 105. To turn 200 grams of protein into calories: 200 x 4 = 800. Then, to add them together and subtract the sum from total daily calories: 420 + 800 = 1,220, which is deducted from 2,100 for 880 calories remaining to give over to protein or fat, and if you wanted to allocate them all to fat: 880 / 9 = 98 grams (which you could round up to 100). Thus, your macros would be 200 grams of protein, 105 grams of carbs, and 95 to 100 grams of fat, for a total of approximately 2,100 calories.

你应该吃多少脂肪

How Much Fat You Should Eat

为了获得最佳健康状态，你并不需要像那些肥胖狂人声称的那样摄入那么多的脂肪。研究表明，每日20%到30%的热量来自脂肪——对大多数人来说，每天每磅体重摄入0.2到0.4克脂肪——就足够了。然而，如果你遵循低碳水化合物饮食，你摄入的脂肪可以远高于这个数字——根据你的喜好，最高可达每日热量的50%到60%。

You don’t need nearly as much dietary fat for optimal health as the fat freaks claim. Studies show that 20-to-30 percent of daily calories from fat—0.2-to-0.4 grams of fat per pound of body weight per day for most people—works well. If you’re following a low-carb diet, however, you can eat a lot more fat than that—up to 50-to-60 percent of daily calories depending on your preferences.

有两种方法可以计算您的每日脂肪目标：

There are two ways to tally your daily fat target:

首先确定你的蛋白质和碳水化合物目标，然后看看剩下多少卡路里用于脂肪。
Figure out your protein and carb targets first, and see how many calories that leaves for fat.
首先确定您的蛋白质和脂肪目标，然后看看还剩下多少卡路里用于碳水化合物。
Figure out your protein and fat targets first, and see how many calories that leaves for carbs.

如果你更在意摄入足够的碳水化合物而不是挥霍脂肪，那就选择第一种方法；如果你更看重摄入大量的脂肪而不是碳水化合物，那就选择第二种方法。无论哪种方法，步骤都是一样的：将你计算出的两个宏量营养素转换成卡路里，从你的每日总卡路里中减去这个和，就能知道你还剩下多少宏量营养素，然后将剩下的卡路里换算成克。

If you care more about eating enough carbs than splurging on fat, go with number one, and if eating oodles of fat is more important to you than carbs, number two. Either way, the procedure is the same: turn the two macros you’ve worked out into calories, subtract the sum from your total daily calories to learn how many you have left for the final macro, and change those remaining calories into grams.

例如，如果你的体重是 170 磅，并且正开始增肌阶段，你可以像这样计算你的卡路里和宏量营养素：

For instance, if you weigh 170 pounds and are starting a lean gaining phase, you may work out your calories and macros like this:

170 x 17 = 2,890 卡路里/天，四舍五入为 2,900
170 x 17 = 2,890 calories per day, rounded up to 2,900
每天170克蛋白质，即170 x 4 = 680卡路里
170 grams of protein per day, which is 170 x 4 = 680 calories
2,900 x 0.5 = 1,450 卡路里/天，碳水化合物摄入量为 1,450 / 4 = 362 克，四舍五入为 360
2,900 x 0.5 = 1,450 calories from carbs per day, which is 1,450 / 4 = 362 grams, rounded down to 360
680 + 1,450 = 2,130 从 2,900 中减去 = 770 卡路里/天，剩余的脂肪为 770 / 9 = 85 克
680 + 1,450 = 2,130 subtracted from 2,900 = 770 calories per day remaining for fat, which is 770 / 9 = 85 grams

完成宏量营养素的计算后，你可以快速确认计算是否正确，只需将蛋白质和碳水化合物乘以 4，脂肪乘以 9，然后将结果与你的每日卡路里目标值进行比较即可。结果不会完全一致，但误差应该在 5% 左右。如果结果偏差较大，请检查你的计算，因为其中存在错误。

Once you’ve finished calculating your macros, you can quickly confirm you’ve done it correctly by multiplying your protein and carbs by 4 and fat by 9 and checking the result against your daily calorie target. They won’t match exactly, but they should be within 5 percent or so of each other. If the result is off by a significant margin, however, review your math because there’s a mistake.

为了帮助你在实践中更好地理解所有这些，让我们回顾一些针对不同饮食偏好（主要调整碳水化合物和脂肪）、体重、目标和活动水平的卡路里和宏量目标的例子。此外，为了简单起见，我将继续进行四舍五入——例如，62克脂肪变成60克，278克碳水化合物变成280克，依此类推。

To help you better understand all of this in practice, let’s review some more examples of calorie and macro targets for different dietary preferences (primarily adjustments to carbohydrate and fat), weights, goals, and activity levels. Also, I’ll continue rounding up and down for the sake of simplicity—62 grams of fat becomes 60, for instance, 278 grams of carbs becomes 280, and so forth.

重量

Weight

目标

Goal

活动水平

Activity Level

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

170磅

170 lbs

切割

Cutting

每周3小时

3 hours/week

1,700

170

130

190磅

190 lbs

切割

Cutting

每周6小时

6 hours/week

2,300

190

230

210磅

210 lbs

切割

Cutting

每周2小时

2 hours/week

2,100

210

170

230磅

230 lbs

切割

Cutting

每周5小时

5 hours/week

2,800

230

290

250磅

250 lbs

切割

Cutting

每周8小时

8 hours/week

3,000

200

370

150磅

150 lbs

瘦身增肌

Lean gaining

每周5小时

5 hours/week

2,700

150

320

170磅

170 lbs

瘦身增肌

Lean gaining

每周3小时

3 hours/week

2,700

170

340

190磅

190 lbs

瘦身增肌

Lean gaining

每周8小时

8 hours/week

3,400

190

435

100

关于节食的算术就讲到这里。现在我们来讨论一下食物的选择。

So much for the arithmetic of dieting. Now let’s thrash out food choices.

你应该吃什么样的食物

What Kind of Foods You Should Eat

我希望我们每天只吃几份特殊食物就能增强身心，但这根本不可能。没有任何一种食物能够改变我们的健康或体能。只有一种生活方式才能做到这一点——一种重视合理营养、训练、睡眠卫生以及休息和恢复的生活方式。

I wish that we could supercharge our body and mind by eating just a few portions of special foods every day, but it just ain’t so. No individual food transforms our health or fitness. Only a lifestyle can do that—one that prioritizes proper nutrition, training, sleep hygiene, and rest and recovery.

不幸的是，骗子们从不让令人讨厌的事实挫败成熟的欺诈机会，于是我们就有了“超级食物”的盛宴，其中包括绿叶蔬菜、谷物、种子、水果和其他主要由植物衍生的食物。这股热潮促使许多人改善饮食，但也引发了人们对人体运作方式以及如何增进健康的困惑。要点如下：你需要每天吃几份水果和蔬菜才能获得充足的营养，包括维生素、矿物质和膳食纤维。如果你的营养素允许，建议每天摄入一定量的全谷物和豆类。

Unfortunately, grifters never let pesky facts foil a ripe opportunity for fraud, and so we have the “superfood” bonanza, starring greens, grains, seeds, fruits, and other predominantly plant-derived foods. This craze has motivated many people to eat better, but it has also sowed confusion about how the body works and how to boost health and wellness. Here’s the score: you need to eat several portions of fruit and vegetables every day to get adequate nutrition, including vitamins, minerals, and fiber. And if your macros allow it, a daily portion of whole grains and legumes is also advisable.

饮食的这一要素不容置疑。正如不了解能量平衡就无法有效控制体重，不高蛋白饮食就无法有效增肌一样，不吃大量的水果和蔬菜就无法保持最佳的长期健康状态。没有例外。

This element of eating is nonnegotiable. Just as you can’t reliably manage your weight without an understanding of energy balance or reliably gain muscle without a high-protein diet, you can’t maintain optimal long-term health without eating an abundance of fruits and vegetables. No exceptions.

食用多种水果和蔬菜（尤其是色彩鲜艳的）也很有益，因为有些水果和蔬菜比其他食物含有更多特定营养素。你的大部分卡路里应该来自这些食物与全谷物（糙米、玉米、燕麦、藜麦、大麦等）、健康脂肪（油类，尤其是橄榄油——坚果、种子和牛油果是极佳的选择）、豆类（豆子和豌豆）以及块茎（土豆和其他根茎类蔬菜）的组合。

Eating a variety of fruits and veggies—especially colorful ones—is also helpful, because some contain more of certain nutrients than others. Most of your calories should come from a combination of these types of foods and whole grains (brown rice, corn, oats, quinoa, barley, etc.), healthy fat (oils—especially olive oil—nuts, seeds, and avocado are excellent), legumes (beans and peas), and tubers (potatoes and other root vegetables).

至于蛋白质来源，最有价值的是动物性食物，例如肉类、鱼类、蛋类、奶制品、乳清和酪蛋白。虽然许多植物性食物含有蛋白质，有时每份含量相当可观，但由于其氨基酸组成、生物利用度或两者兼而有之的缺陷，它们通常不如动物性蛋白质有利于增肌。这并不是说你不能通过植物性饮食来健身——你绝对可以——只是它更棘手，需要对你的饮食进行细致的微观管理。

As for protein sources, the worthiest are animal foods like meat, fish, eggs, dairy, whey, and casein. While many plant foods contain protein, and sometimes a fair amount per serving, it’s often less conducive to muscle gain than animal protein because of deficiencies related to their amino acid profiles, bioavailability, or both. That isn’t to say you can’t get fit on a plant-based diet—you absolutely can—only that it’s trickier and requires studious micromanagement of your diet.

在我刚刚给出的众多食物选择中，你可能已经注意到，我没有列出任何高热量饮料。这是故意为之，因为它们通常营养价值低，而且不像食物那样容易让人饱腹，因此通常不是一种很好的卡路里来源。喝500卡路里的果汁或汽水，营养价值很低甚至完全没有，一个小时后你就会感到饥饿，而500卡路里的营养丰富的蛋白质和蔬菜却能让你饱腹数小时。因此，毫不奇怪，研究表明，饮用含糖饮料会导致体重增加，并增加患多种疾病的风险，包括糖尿病和肥胖症。

For all the diversity of food choices I’ve just given you, you may have noticed that I didn’t include any caloric beverages. This is intentional because they often have little nutritional value and don’t satiate like food, making them a generally poor source of calories. Drink 500 calories of fruit juice or soda, which contains little or no nutritional value, and you can be hungry an hour later, whereas 500 calories of nutrient-dense protein and veggies will keep you full for hours. Little wonder, then, that studies show that sugary drink consumption is associated with weight gain and an increased risk of several medical problems, including diabetes and an increased risk of obesity.

话虽如此，你不必完全戒掉所有高热量饮料。除了全脂牛奶（富含蛋白质和健康脂肪）之外，你只需将高热量饮料视为零食——这是我们接下来要讨论的“更瘦更强壮”膳食计划的最后一点。

That said, you don’t have to completely abstain from all caloric beverages. Except in the case of whole milk, a source of protein and healthy fat, you just have to regard caloric drinks as treats—the next and final element of Bigger Leaner Stronger meal planning we’ll discuss.

那么，你应该喝什么呢？当然是水。事实上，喝足够的水是改善健康和提高运动表现的简单捷径。研究表明，脱水会损害认知能力、情绪和耐力，导致便秘，甚至可能增加患心脏病的风险。

What should you drink, then? Water, of course. In fact, drinking enough water is a simple shortcut to better health and performance. Research shows that dehydration hurts cognition, mood, and endurance, causes constipation, and may even increase the risk of heart disease.

至于应该喝多少水，只要口渴就喝，就能保持充足的水分。虽然你可以遵循更严格的公式（每天八杯八盎司的水，每磅体重每天0.5到1盎司的水，每小时运动一升水等等），但研究表明，即使在炎热潮湿的环境中运动，也没有必要喝水。如果口渴，就喝水直到不渴为止；如果不渴，就什么都不要喝。即使你出了很多汗或在炎热潮湿的环境中运动，这条原则也适用。

As for how much water you should drink, if you simply drink whenever you’re thirsty, you’ll stay well hydrated. While you can follow more rigid formulas (eight, 8-ounce glasses of water per day, 0.5 to 1 ounce of water per pound of body weight per day, one liter per hour of exercise, etc.), research shows it’s unnecessary even when you’re exercising in hot, humid conditions. If you’re thirsty, drink water until you aren’t thirsty, and if you aren’t thirsty, don’t drink any. This holds true even if you’re a heavy sweater or exercising in hot, humid conditions.

既然说到补水，我们先来谈谈一个普遍的说法：含咖啡因的饮料，比如运动前补充剂、咖啡和茶，会导致脱水。咖啡因确实有轻微的利尿作用，但研究表明，即使高剂量（每天高达500毫克）摄入，其作用也微乎其微，不会显著影响补水状态。所以，好消息是：你每天喝的Jitter果汁也算作你的水分摄入量。

While we’re talking about hydration, let’s address the common claim that caffeinated beverages like pre-workout supplements, coffee, and tea are dehydrating. Caffeine does have a slight diuretic effect, but studies show that it’s negligible even at high doses (up to 500 milligrams per day) and doesn’t significantly impact hydration status. So, good news: your daily dose of jitter juice counts toward your water intake.

那零食呢？

What About Treats?

任何单一的食物都不会损害你的健康——只有你的整体饮食才会。因此，灵活饮食法允许任何食物，无论它们被认为多么“不健康”。例如，我最喜欢的美食是黑巧克力、冰淇淋、煎饼、糕点和意大利面。

As no individual food can harm your health—only your diet on the whole can—no foods are off limits with flexible dieting, no matter how “unhealthy” they supposedly are. For instance, my favorite dainties are dark chocolate, ice cream, pancakes, pastries, and pasta.

为了给这些甜食留出空间，您可以在减肥、增肌或维持体重时将每日热量的 20% 用于甜食，这些热量可以来自您想要的蛋白质、碳水化合物和脂肪的任何混合物。

To make room for such sweetmeats, you can use up to 20 percent of your daily calories for them when cutting, lean gaining, or maintaining, and these calories can come from whatever mixture of protein, carbs, and fat you’d like.

让我们看看这与我们2100卡路里的减脂计划如何配合。这样一来，我们就能把420卡路里的热量用来吃零食了，选择很多——一品脱低卡冰淇淋、一块巧克力、五杯Reese's巧克力杯、将近一袋低卡薯片，或者一把奥利奥饼干。没错，我是说，只要你愿意，减脂期间你每天都可以吃这些东西，绝对不会有任何副作用。

Let’s see how this might work with our 2,100-calorie cutting plan. In this case, we’d have 420 calories to give over to goodies, which provides plenty of options—a pint of low-calorie ice cream, a bar of chocolate, five Reese’s cups, nearly a bag of lower-calorie chips, or a fistful of Oreos. And yes, I’m saying you can eat any of those things every single day when cutting if you’d like with absolutely no downsides.

您应该减脂、增肌还是维持原状？

Should You Cut, Lean Gain, or Maintain?

如果你觉得自己的体脂率（脂肪占体重的比例）过高，而你又最想瘦下来，那么你应该先减脂。如果你现在最关心的不是尽快增肌，那么增肌就没必要了——这需要增加一些脂肪。如果你超重，情况也是如此——即使你的长期目标是增加相当数量的肌肉，你也应该先减脂。这是开启健身之旅最健康、最明智的方法。

If you feel your body fat percentage (the portion of your body weight that’s fat) is too high and above all you want to get leaner, you want to cut first. There’s no reason to lean gain—which will require gaining some fat—when your primary concern right now isn’t gaining muscle as quickly as possible. The same goes if you’re very overweight—you also want to cut first even if your long-range goal involves gaining a fair amount of muscle mass. This is the healthiest and smartest way to begin your fitness journey.

如果你身材偏瘦，并且想要专注于增肌增肌，那么增肌就是你的选择。此外，研究表明，如果你是力量训练新手，在增肌的最初几个月里，你的脂肪增长会非常少。

If you’re thin or lean and want to focus on getting bigger and stronger, you want to lean gain. What’s more, if you’re new to strength training, research shows that for the first couple of months of lean gaining, you’ll gain very little fat.

最后，如果你的体脂率在正常范围内，我建议你根据体脂率决定是减脂还是增肌。如果你的体脂率达到或超过15%，那么在“增肌瘦肌”计划开始时，可以先进行减脂阶段，将体脂率降至10%到12%。这样做有两个原因：

Lastly, if your body fat is in a normal range, I recommend you decide to cut or lean gain based on your body fat percentage. If you’re 15 percent body fat or higher, start Bigger Leaner Stronger with a cutting phase to get down to 10-to-12 percent. There are two reasons for this:

你会更喜欢现在的自己。你读这本书至少有一半的原因是为了让自己看起来更漂亮，这本身并没有错。当你的体脂率超过15%时，腹肌和血管就会消失，你会开始感觉自己超重，这可能会让你失去动力。你可能会开始质疑自己为什么要这么努力地保持这样的身材。然而，设定一个体脂率的上限，你会发现坚持下去会更容易。
You’ll like how you look more. At least half of the reason you’re reading this book is to look good, and there’s nothing wrong with that. When you get above 15 percent body fat, abs and vascularity disappear and you start feeling overweight, which can be demotivating. You may start to question why you’re working so hard to look like that. By setting a ceiling for your body fat percentage, however, you’ll find it easier to stay the course.
你的减脂阶段会更容易。减脂初期体脂率越高，瘦身所需的时间就越长，难度也就越大。因为即使你所有措施都正确，限制卡路里摄入的时间越长，通常也意味着饥饿感、食欲和其他节食带来的副作用会更加强烈。因此，只要不让体脂率过高，你的减脂过程就能更短，也更容易控制。
Your cutting phases will be easier. The higher your body fat percentage is at the beginning of a cut, the longer and more difficult it is to get lean because even when you do everything right, more time restricting calories generally means more hunger, cravings, and other pesky side effects of dieting. Thus, by never letting your body fat level get too high, you’ll always have shorter and more manageable cuts.

最后，如果你的体脂率在10%到15%之间，你可以根据自己最感兴趣的目标来决定减脂还是增肌。如果你从未感觉自己身材魁梧强壮，而且你最想举起更多重量、占据更多空间，那就从增肌开始吧。如果你从未见过自己的腹肌，并且在开始卡路里过剩之前想要先练出腹肌，那就从减脂开始吧。

Finally, if your body fat percentage is between 10-to-15 percent, you can cut or lean gain based on what’s most exciting to you. If you’ve never felt big and strong, and you most want to move more weight and take up more space, start with lean gaining. And if you’ve never seen your abs and want to check that box before committing to a calorie surplus, start with cutting.

您可能不确定如何确定您的体脂百分比，因此让我们从一些视觉效果开始回顾一下。

You’re probably not sure how to determine your body fat percentage, so let’s review that, starting with some visuals.

如您所见，您的体脂率约为 15%，看起来“运动型”；约为 10%，看起来“健美”；约为 8%。要计算出您的大致体脂率，只需将您的体型与图表中的体型进行比较，找到最接近的数值即可。

As you can see, you look “athletic” around 15 percent body fat, “ripped” around 10 percent, and “shredded” around 8 percent. To figure out your approximate body fat percentage, simply compare your physique to those in the chart and find the one that’s the closest fit.

很多人都想更准确地测量自己的体脂率，虽然这对于塑造完美身材并非必要（甚至可能没什么用，因为最终重要的还是我们在镜子里看到的自己），但我更倾向于使用皮褶测试来测量体脂率。不过，你应该知道，皮褶测试通常对体脂率处于平均水平或高于平均水平（15% 及以上）的人最有效。对于较瘦的人来说，这种方法往往会低估体脂率。例如，根据我将要分享的方法，我的体脂率接近 5%，但实际上，我的体脂率在 9% 左右。

Many people want to measure their body fat even more accurately, and while this isn’t necessary to get into great shape (or even useful, really, because ultimately all that matters is what we see in the mirror), my preferred method for this is called skinfold testing. You should know, however, that skinfold testing tends to work best with people who have average or above-average amounts of body fat (15 percent and higher). In leaner people, it tends to underestimate body fat percentage. For example, according to the method I’ll share, I’m close to 5 percent body fat, but in reality, I’m around 9 percent.

皮褶厚度测试有多种方案，但都涉及使用一种叫做卡尺的仪器，在多个位置夹取并测量皮肤和皮下脂肪的厚度。在健美运动员中最流行的方法是杰克逊/波洛克三点法，顾名思义，它需要在三个位置进行测量——右胸肌、腹部和右大腿。然后，使用数学公式将这些测量值转换为估算的体脂百分比。

There are different protocols for skinfold testing, but all involve using a device called a caliper to pinch and measure the thickness of the skin and fat underneath in several places. The procedure that’s most popular among bodybuilders is known as the Jackson/Pollock 3-Site method, and as the name implies, it calls for measuring in three locations—the right pec (chest muscle), abdomen, and right thigh. Then, you use mathematical formulas for translating those measurements into an estimated body fat percentage.

虽然这种方法听起来比将自己与照片进行比较要精确得多，但如果皮褶测量方法不正确，可能会产生非常错误的结果。请记住，即使操作完美，皮褶测试也只能让你更准确地确定你的体脂百分比，比如从“13% 到 16%”（看照片）到“14% 到 15%”（使用皮褶测试）。

Although such a technique sounds far more precise than comparing yourself to pictures, if the skinfold measurements aren’t taken properly, it can produce wildly incorrect results. And remember that even when it’s done perfectly, skinfold testing only allows you to more precisely pinpoint your body fat percentage from, say, “13-to-16 percent” (looking at pictures) to “14-to-15 percent” (using skinfold testing).

不过，幸运的是，皮褶测试是一项很容易掌握的技能。让我们从基础知识开始，讨论一下关键点。

Fortunately, however, skinfold testing is an easy skill to grasp. Let’s discuss the key points, starting with the fundamentals.

所有测量均在身体右侧进行，站立，肌肉放松（不要紧张或弯曲肌肉，因为这会使测量结果产生偏差）。
Take all measurements on the right side of your body, standing, and with your muscles relaxed (don’t tense or flex your muscles because this skews measurements).
将拇指和食指分开约两英寸，用力将它们推入皮肤，然后将它们并拢，然后轻轻地将组织褶皱从身体上拉出，从而捏住皮肤。
Pinch your skin by placing the thumb and forefinger about two inches apart, firmly pushing them into your skin and then together, and then gently pulling the fold of tissue from your body.
测量捏好的折叠处时，将卡尺的尖端放在指尖之间的中间（与折叠处垂直），合上卡尺直到听到咔哒声（不再继续），然后记录测量值。（有些卡尺在施加最佳压力时不会发出咔哒声，但 Accu-Measure 公司生产的“咔哒”型卡尺我很喜欢。）
Measure a pinched fold by placing the tips of the caliper in the middle of it between your fingertips (perpendicular to it), close the caliper until it clicks (and no further), and note the measurement. (Some calipers don’t click when optimal pressure is applied, but the company Accu-Measure makes a “click” type that I like.)
每轮测量三次，并计算每个位置的平均值。这意味着你需要先测量你的右胸肌、腹部和大腿，然后再测量第二组，接着是第三组，最后计算出每个位置的平均值。所以，如果你第一次测量胸肌厚度是15毫米，第二次是12毫米，第三次是13毫米，那么你应该使用大约13毫米的平均值来计算你的体脂百分比。随着你对皮褶测量越来越熟练（并意识到其局限性），你可以进行单次测量，而不再需要求平均值。
Take each round of measurements three times and calculate the average for each location. This means you’d take the first measurements of your right pec, abdomen, and thigh, then a second set of measurements followed by a third, and then you’d figure out the average number for each spot. So, if your first pec measurement is 15 mm, your second is 12 mm, and your third is 13 mm, you’d use the average of ~13 mm to figure out your body fat percentage. As you become more skilled at skinfold measurements (and aware of their limitations), you can take single measurements and dispense with the averaging.

至于如何进行每项测量：

As for how to take each of those measurements:

要测量胸肌，请捏住乳头和腋窝最近边缘中间的对角线皮褶。
For the pec measurement, pinch a diagonal skinfold halfway between your nipple and the nearest edge of your armpit.
要测量腹部尺寸，请捏住肚脐右侧一英寸处的垂直皮肤褶皱。
For the abdomen measurement, pinch a vertical fold of skin one inch to the right of your belly button.
要测量大腿围，请捏住大腿前部中央的垂直皮肤褶皱，该皮肤位于膝盖骨和大腿顶部与臀部相接点的中间位置。
To take a thigh measurement, pinch a vertical fold of skin in the center of the front of your thigh halfway between your kneecap and the point where the top of your thigh meets your hip.

获得胸肌、腹部和大腿的平均值后，将其代入以下公式即可计算出您的体脂百分比：

Once you have your pec, abdomen, and thigh averages, plug them into the following formula to calculate your body fat percentage:

身体密度 = 1.10938 – (0.0008267 x 皮褶总和) + (0.0000016 x 皮褶总和的平方) – (0.0002574 x 年龄)

Body density = 1.10938 – (0.0008267 x sum of skinfolds) + (0.0000016 x square of the sum of skinfolds) – (0.0002574 x age)

体脂率（%）=（495/身体密度）-450

Body fat percentage (%) = (495 / body density) – 450

如果您不想做数学题，您可以在www.biggerleanerstronger.com/bodyfat找到我创建的一个简单的计算器。

If you’d rather skip the math, you can find a simple calculator I created at www.biggerleanerstronger.com/bodyfat.

至于维持阶段，大多数人主要是为了在较长时间内（例如夏季）维持理想的体脂水平。由于维持阶段既不会减脂，也不会增强肌肉，因此通常不适合作为“更大更瘦更强壮”计划的开始。

With respect to maintenance phases, most people use them primarily to maintain ideal body fat levels for extended periods of time (summer, for example). As you neither lose fat nor enhance muscle building when maintaining, it’s usually not a suitable way to start the Bigger Leaner Stronger program.

您应该减脂、增肌并维持多长时间？

How Long Should You Cut, Lean Gain, and Maintain?

减脂的持续时间取决于你想减掉多少脂肪以及减脂的速度；而增肌的时间则取决于你开始时的体脂水平以及增脂的速度。以下是一些一般的指导：

The duration of a cut depends on how much fat you want to lose and how quickly you lose it, and when lean gaining, on how lean you are when you start and how quickly you gain fat. Here are general directions to follow:

除非你有充分的理由提前停止（例如个人喜好），否则你的减脂阶段应该在体脂率达到10%到12%时结束。除非有特殊原因，否则不要急于减肥，因为坚持下去非常困难（对大多数人来说，这需要高强度的活动和严格的饮食控制，包括精准的卡路里追踪）。因此，减脂期间，你可以坚持到达到你的体脂目标为止——大多数情况下是8到12周，但如果你需要减掉的脂肪很多，那么第一次减脂可能需要更长的时间。
Unless you have a good reason to stop sooner (personal preference, for instance), your cutting phases should end when you’re around 10-to-12 percent body fat. Don’t bother getting leaner unless you have a special reason because it’s a brute to sustain (for most people, it requires a high level of activity and dietary discipline, including meticulous calorie tracking). Thus, when cutting, you can go for as long as it takes to reach your body fat target—eight-to-twelve weeks in most cases, but your first cut can take significantly longer if you have a lot of fat to lose.

此外，有些人声称，你不应该一次限制卡路里摄入超过几周或几个月就停止，因为这会损害你的新陈代谢，但这种说法并没有科学研究的支持。话虽如此，如果你需要减肥超过八周才能达到目标，你不需要从头到尾每天都限制卡路里摄入。事实上，你可能不应该这样做。如果你有很多脂肪需要减掉，可能需要几个月的时间，虽然你可以坚持下去，但最好将减肥过程分成两个阶段，一个限制卡路里摄入，一个增加卡路里摄入。

Also, some people claim you shouldn’t restrict calories for more than a few weeks or months at a time before taking a break because it can harm your metabolism, but such claims aren’t supported by scientific research. That said, if you need to cut for longer than eight weeks to reach your goal, you don’t need to restrict your calories every day from the beginning until the end. In fact, you probably shouldn’t. If you have a lot of fat to lose, it may take several months, and while you could just gut it out, it’s better to split up the cut into alternating periods of restricting and raising your calories.

一个有效且有证据支持的方法是限制卡路里摄入六到八周，然后在接下来的五到七天内将食物量增加到维持水平。这些卡路里的增加可以让你从节食带来的压力中解脱出来，因此被称为节食休息。以下是如何正确进行节食休息的方法：

An effective and evidence-based method of doing this is to restrict calories for six-to-eight weeks and then increase food to a maintenance level for five-to-seven days. These calorie increases give you a break from the stresses caused by dieting, which is why they’re referred to as diet breaks. Here’s how to do a diet break correctly:

用你的体重乘以相应的数字（如本章前面所述），计算出你每日所需的维持热量。对于大多数每周至少锻炼几次的人来说，每磅体重摄入14卡路里比较合适。
Calculate your daily maintenance calories by multiplying your body weight by the appropriate number (as discussed earlier in this chapter). Fourteen calories per pound of body weight works well for most people who are working out at least a few times per week.
通过从维持卡路里目标中减去当前的每日卡路里摄入量来确定您应该增加多少卡路里。
Determine how much you should increase your calories by subtracting your current daily calorie intake from your maintenance calorie target.
在您的膳食计划中添加食物，直到达到新的卡路里目标，并且为了扩大休息的好处，至少从碳水化合物中获取一半的额外卡路里。
Add food to your meal plan until you reach your new calorie target, and to amplify the benefits of the break, get at least half of these extra calories from carbs.
遵循新的饮食计划五到七天。
Follow your new meal plan for five-to-seven days.
在接下来的六到八周内恢复您的减肥计划。
Return to your cutting plan for the next six-to-eight weeks.

让我们看看这对于一个体重 200 磅、每天减少 2,200 卡路里摄入的男性来说效果如何。节食七周后，他发现自己的能量水平急剧下降，并且非常饥饿和渴望。是时候停止节食了。为此，他首先计算出自己的维持热量（200 x 14 = 2,800 卡路里），然后计算出每天需要增加摄入量（2,800 - 2,200 = 600 卡路里）。他喜欢碳水化合物，所以他决定将所有热量都用于碳水化合物，这样就可以在他的膳食计划中增加 150 克（600/4 卡路里/克碳水化合物）。他喜欢早餐吃燕麦片和水果，所以他午餐吃几片面包，晚餐吃一杯米饭。享受了七天的额外食物后，他将其从计划中剔除，并恢复每天 2,200 卡路里的摄入量。

Let’s see how this would work for a 200-pound man cutting on 2,200 calories per day. After seven weeks of dieting, he notices his energy levels have fallen dramatically and he’s wrangling with high levels of hunger and cravings. Time for a diet break. To do this, he first figures out his maintenance calories (200 x 14 = 2,800 calories), and then how much more he needs to eat every day (2,800 – 2,200 = 600 calories). He loves carbs, so he decides to use all of the calories toward carbohydrate, which allows for 150 grams to be added to his meal plan (600 / 4 calories per gram of carbohydrate). He likes oatmeal and fruit at breakfast, so he plugs that in along with a couple of slices of bread with his normal lunch and a cup of rice with dinner. After seven days of enjoying the extra food, he cuts it out of his plan to resume his cut at 2,200 calories per day.

除非你有充分的理由提前停止，否则你的瘦身增肌阶段应该在体脂率达到15%到17%时结束。这给了你充足的时间来增加肌肉和力量——通常至少12到16周——并确保你不会变得太胖，否则当你不得不减重时，你可能会后悔。
Unless you have a good reason to stop sooner, your lean gain phases should end when you’re around 15-to-17 percent body fat. This gives you plenty of time to gain muscle and strength—at least twelve-to-sixteen weeks, usually—and ensures you don’t get too fat, which you’ll likely regret when you have to cut.

随着每一次增肌减脂循环，你都会离理想体型更近一步。完成减脂后，如果你对自己的体型感到满意，或者想在增肌前享受肌肉线条，可以进行后续的维持训练；或者，如果你想要变得更强壮，并准备好实现目标，可以直接进入增肌阶段。

With each cycle of lean gaining and cutting, you’ll move a little closer to your ideal physique. When you’ve finished a cut, you can follow it with maintenance if you’re happy with your physique or want to enjoy your muscle definition before lean gaining; or you can move directly into a lean gaining phase if you want to be bigger and stronger and are ready to get after it.

这就是为什么维持期最适合那些已经增肌很多，现在想保持一段时间（甚至无限期）苗条身材的人。记住，当你处于维持期时，你的身体成分不会有太大变化，如果你已经拥有理想的身材，这很好，但如果你还有训练要做，那就不好了。

This is also why maintenance is best suited to people who have gained a considerable amount of muscle and now want to stay lean for a while (or even indefinitely). Remember when you’re in a maintenance phase, not much changes with your body composition, which is great if you have the body you want, but not if you still have work to do.

您可能还没有意识到这一点，但您已经朝着更大、更精瘦、更强壮的自我迈出了重要一步，并且扫清了最大的障碍之一——利用您喜欢的食物来减肥、增肌、改善健康和福祉的科学方法。

It may not seem like it yet, but you’ve just taken a major stride toward a bigger, leaner, and stronger you and cleared one of the largest hurdles—the science of using food you like to lose fat, gain muscle, and optimize health and wellbeing.

现在，您已经了解了如何计算每天应摄入的卡路里，并将其转化为蛋白质、碳水化合物和脂肪。您还了解了哪些食物可以尽情享用，哪些食物需要限制；何时减脂、增肌和维持；以及如何巧妙地执行每一种饮食模式。不过，我们仍然需要弥补一个差距，那就是如何运用您所学到的一切，制定一个具体的膳食计划，提供适合您目标的适量卡路里、宏量营养素和营养，同时又能兼顾您的味觉、作息时间和饮食习惯。

You now understand how to figure out how many calories to eat every day and to translate them into protein, carbs, and fat. You also know which types of food to indulge in and which to limit; when to cut, lean gain, and maintain; and how to execute each of these dietary modes skillfully. We still have a gap to bridge, though, and that’s how to use everything you’ve learned to create a concrete meal plan that provides the right amount of calories, macros, and nutrition for your goals while also accommodating your palate, schedule, and eating patterns.

所有这些以及更多内容都将在下一章中！

All that and more in the next chapter!

关键要点

Key Takeaways

如果你想变得更瘦，你需要持续摄入的热量小于消耗的热量。这是一个“减脂阶段”。
If you want to get leaner, you need to consistently eat fewer calories than you burn. This is a “cutting phase.”
如果你想最大限度地增加肌肉和力量，你需要持续摄入略高于消耗的热量。这是一个“瘦肉增肌”阶段。
If you want to maximize muscle and strength gain, you need to consistently eat slightly more calories than you’re burning. This is a “lean gaining” phase.
如果你对自己的身体成分感到满意，并且想要缓慢地（对于经验丰富的举重运动员来说，非常缓慢地）增加肌肉和力量而不增加脂肪，那么你需要持续摄入与消耗大致相同的卡路里。这是一个“维持阶段”。
If you’re happy with your body composition, and you want to slowly (and for more experienced weightlifters, very slowly) add muscle and strength without gaining fat, you need to consistently eat about the same number of calories you’re burning. This is a “maintenance phase.”
在减脂阶段，要积极但不鲁莽地控制20%到25%的热量缺口。对大多数人来说，这意味着每天每磅体重摄入8到12卡路里。
For cutting phases, use an aggressive-but-not-reckless calorie deficit of 20-to-25 percent. For most people, this means eating 8-to-12 calories per pound of body weight per day.
在增肌阶段，保持约10%的热量盈余。对大多数人来说，这相当于每天每磅体重摄入16到18卡路里。
For lean gaining phases, maintain a calorie surplus of about 10 percent. For most people, this comes out to 16-to-18 calories per pound of body weight per day.
对于大多数人来说，维持每天每磅体重十二至十六卡路里的热量是最佳水平。
Twelve-to-sixteen calories per pound of body weight per day is the sweet spot for most people when maintaining.
减重时，每天每磅体重摄入 1 至 1.2 克蛋白质就足够了，如果某人体重过重，每天每磅体重摄入 0.6 至 0.8 克就足够了。
1-to-1.2 grams of protein per pound of body weight per day when cutting is adequate, and if someone’s very overweight, 0.6-to-0.8 grams per pound of body weight per day is sufficient.
当增肌和维持瘦体重时，每天每磅体重摄入 0.8 至 1 克蛋白质是合适的。
When lean gaining and maintaining, 0.8-to-1 gram of protein per pound of body weight per day is fitting.
无论是减脂、增肌还是维持体重，碳水化合物的摄入量都应该占每日总热量的30%到50%。对于大多数人来说，这相当于每磅体重每天摄入约0.75到2克碳水化合物。
Start with 30-to-50 percent of your daily calories from carbohydrate when cutting, lean gaining, or maintaining. This comes out to about 0.75-to-2 grams of carbs per pound of body weight per day for most people.
每日所需热量的 20% 到 30% 来自脂肪，对于大多数人来说，每天每磅体重需要 0.2 到 0.4 克脂肪。
Get 20-to-30 percent of daily calories from fat, which is 0.2-to-0.4 grams of fat per pound of body weight per day for most people.
你需要每天吃几份水果和蔬菜来获取充足的营养，包括维生素、矿物质和膳食纤维。如果你的营养素允许，建议每天摄入一定量的全谷物和豆类。
You need to eat several portions of fruit and vegetables every day to get adequate nutrition, including vitamins, minerals, and fiber. And if your macros allow it, a daily portion of whole grains and legumes is also advisable.
最好的蛋白质来源是动物性食物，如肉、鱼、蛋、奶制品、乳清和酪蛋白。
The best protein sources are animal foods like meat, fish, eggs, dairy, whey, and casein.
在减肥、增肌或维持体重时，最多可将每日热量的 20% 用于零食，这些热量可以来自您想要的蛋白质、碳水化合物和脂肪的任何混合物。
Use up to 20 percent of your daily calories for treats when cutting, lean gaining, or maintaining, and these calories can come from whatever mixture of protein, carbs, and fat you’d like.
如果您觉得自己的体脂百分比（体重中脂肪的部分）太高，而您最想做的就是瘦身，那么您首先要减肥。
If you feel your body fat percentage (the portion of your body weight that’s fat) is too high and above all you want to get leaner, you want to cut first.
如果您比较瘦或比较瘦，并且想要专注于变得更强壮，那么您就需要增重。
If you’re thin or lean and want to focus on getting bigger and stronger, you want to lean gain.
如果你的体脂率在正常范围内，我建议你根据体脂率决定减脂还是增肌。如果你的体脂率在15%或更高，可以先进行减脂阶段，将体脂率降至10%到12%；如果你的体脂率在10%到15%之间，你可以根据自己最感兴趣的目标来决定减脂还是增肌。
If your body fat is in a normal range, I recommend you decide to cut or lean gain based on your body fat percentage. If you’re 15 percent body fat or higher, start with a cutting phase to get down to 10-to-12 percent, and if your body fat percentage is between 10-to-15 percent, you can cut or lean gain based on what’s most exciting to you.
除非您有充分的理由提前停止（例如个人喜好），否则您的减脂阶段应该在体脂率达到 10% 至 12% 左右时结束。
Unless you have a good reason to stop sooner (personal preference, for instance), your cutting phases should end when you’re around 10-to-12 percent body fat.
除非您有充分的理由提前停止，否则您的瘦身增肌阶段应该在您的体脂率达到 15% 至 17% 左右时结束。
Unless you have a good reason to stop sooner, your lean gain phases should end when you’re around 15-to-17 percent body fat.

伟大的想法

The Big Ideas

1. 计算你的卡路里和宏量营养素。

1. Calculate your calories and macros.

2. 分层制定你的膳食计划。

2. Create your meal plan in layers.

3. 以正确的方式享受“欺骗餐”。

3. Enjoy “cheat meals” the right way.

10

更大更精简更强的膳食计划

The Bigger Leaner Stronger Meal Plan

不要用你已经取得的成就来衡量自己，而要用你本应凭借自己的能力取得的成就来衡量自己。

Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.

—约翰·伍登

—JOHN WOODEN

哈你是怎么学骑自行车的？你可能一开始是用辅助轮，对吧？然后，等你感觉骑得稳了，就把辅助轮扔掉了，骑起来很轻松。这种循序渐进的方法也适用于节食和运动。你可以先学习一套简单明了的指导，记录足够的饮食和运动量后，就可以添加更多活动部件了。

How did you learn to ride a bike? You probably started with training wheels, right? Then, once you felt sturdy, you ditched the stabilizers and rode freely. This gradual approach works well with diet and exercise as well. You start with a set of simple and clear instructions, and after logging enough meals and workouts, you’ll be ready to add more moving parts.

本章将以有效的膳食计划方法以及为你准备的示例，为你提供训练的辅助，帮助你立即开始训练。接下来，在本书的下一部分，我们将安装第二个训练轮，学习有效力量训练的要素，并回顾精准的训练计划，帮助你获得收益。

This chapter gives you one of those training wheels in the form of an effective method of meal planning as well as done-for-you examples that you can use to guide your efforts and get you started right away. Then, in the next section of this book, we’ll install the second wheel by learning the elements of effective strength training and reviewing precise training plans that’ll show you how to get to making gains.

现在，制定膳食计划的方法有很多，但最好的方法应该满足五个标准。理想的膳食计划：

Now, there are many ways to create a meal plan, but the best fulfill five criteria. The ideal meal plan:

控制你的卡路里。
Controls your calories.
控制你的宏。
Controls your macros.
包括您喜欢的食物。
Includes foods you like.
提供充足的营养。
Provides adequate nutrition.
遵循您喜欢的时间表。
Follows a schedule you like.

膳食计划越符合这些标准，就越有可能奏效。一旦满足所有标准，效果几乎是必然的。“更大更精益更强”方法正是如此。

The more a meal plan meets these standards, the more likely it is to work, and when it accomplishes them all, results are virtually guaranteed. The Bigger Leaner Stronger method does just that.

使用我的系统，你可以制定一个单日饮食计划，以营养丰富的食物达到你的卡路里和宏量营养素目标，然后你每天都会遵循这个计划。但这并不意味着你必须每天都吃同样的食物——你可以随心所欲地在计划中加入或多或少的多样性。例如，你可以为一顿或多顿饭（早餐或晚餐 A、B 或 C）创建几个选项，并在你醒来或下班回家时选择最开胃的。不过，如果你像我这些年来合作过的大多数人一样，你会发现，当你能吃到自己喜欢的东西时，你的日常生活就不需要太多或任何多样性。更重要的是，你可能也会逐渐欣赏“千篇一律”的饮食方式带来的轻松和便利。无论如何，你都可以选择最适合自己的方法。

With my system, you’ll create a single-day eating plan that hits your calorie and macro targets with mostly nutritional foods and then you’ll follow the plan every day. That doesn’t mean you’ll have to eat the same foods every day, though—you can include as much or as little variety in your plan as you’d like. For instance, you may want to create several options for one or more meals (breakfast or dinner A, B, or C) and choose whichever is most appetizing when you wake up or get home from work. If you’re like most people I’ve worked with over the years, though, you’ll discover you don’t need much or any diversity in your daily routine when you get to eat stuff you like. What’s more, you’ll also probably come to appreciate the ease and convenience of a “samey” style of eating. In any event, you’ll get to choose the approach that works best for you.

如果更符合你的需求，你也可以创建两个（或更多）膳食计划。例如，有些人喜欢在周末少吃多餐（通常不吃早餐），那么制定工作日和周末计划就可以轻松解决这个问题。

You can also create two (or more) meal plans if that better meets your needs. For instance, some people like to eat fewer and different meals on the weekends (skipping breakfast, usually), and this can easily be addressed with weekday and weekend plans.

更大、更精简、更强的膳食计划方法

The Bigger Leaner Stronger Method of Meal Planning

“更大更精益更强”的膳食计划方法很简单。只需四个步骤：

The Bigger Leaner Stronger method of meal planning is simple. There are just four steps:

计算你的卡路里和宏量营养素。
Calculate your calories and macros.
选择吃多少餐。
Choose how many meals to eat.
选择吃什么、喝什么。
Choose what to eat and drink.
选择何时以及吃多少、喝多少。
Choose when and how much to eat and drink.

瞧，你终于有了一份一流的膳食计划，可以尽情享用了。让我们逐一解读一下这些要点。

And voilà, you have a first-class meal plan to get your teeth into. Let’s unravel each of these points.

1.计算你的卡路里和宏量营养素。

1. Calculate your calories and macros.

正如你在上一章中学到的，这只需要两个步骤：首先，根据你的身体成分目标和活动水平，计算出你的每日卡路里目标；然后，将这个目标转化为适当的宏量营养素比例。以下图表总结了这两个计算过程。

As you learned in the previous chapter, this only requires two steps: First figuring out your daily calorie target based on your body composition goal and activity level and then turning that target into the proper proportions of macros. The following charts sum up both calculations.

切割

Cutting

瘦身增肌

Lean Gaining

维护

Maintaining

久坐不动（很少或根本不运动或剧烈体力活动）

Sedentary (little or no exercise or vigorous physical activity)

每天每磅体重8卡路里

8 calories per pound of body weight per day

你不应该变瘦。

You shouldn’t be lean gaining.

每天每磅体重12卡路里

12 calories per pound of body weight per day

轻度活动（每周一至四小时的运动或剧烈体力活动）

Lightly active (one-to-four hours of exercise or vigorous physical activity per week)

每天每磅体重10卡路里

10 calories per pound of body weight per day

每天每磅体重16卡路里

16 calories per pound of body weight per day

每天每磅体重14卡路里

14 calories per pound of body weight per day

中度活跃（每周五至八小时的运动或剧烈体力活动）

Moderately active (five-to-eight hours of exercise or vigorous physical activity per week)

每天每磅体重12卡路里

12 calories per pound of body weight per day

每天每磅体重18卡路里

18 calories per pound of body weight per day

每天每磅体重16卡路里

16 calories per pound of body weight per day

高度活跃（每周锻炼或进行剧烈体力活动九小时或以上）

Highly active (Nine or more hours of exercise or vigorous physical activity per week)

每天每磅体重14+卡路里

14+ calories per pound of body weight per day

每天每磅体重20+卡路里

20+ calories per pound of body weight per day

每天每磅体重18+卡路里

18+ calories per pound of body weight per day

蛋白质

Protein

糖类

Carbohydrate

胖的

Fat

切割

Cutting

每日每磅体重摄入1至1.2克。超重时，每日每磅体重摄入0.6至0.8克。这两种情况下，通常占每日卡路里摄入量的30%至40%。

1-to-1.2 gram per pound of body weight per day. When very overweight, 0.6-to-0.8 grams per pound of body weight per day. In both cases, it typically comes out to 30-to-40 percent of daily calories.

占每日热量的15%到60%。对大多数人来说，最佳摄入量是30%到40%，通常相当于每天每磅体重摄入0.75到2克。

15-to-60 percent of daily calories. The sweet spot for most people is 30-to-40 percent, which typically comes out to 0.75-to-2 grams per pound of body weight per day.

占每日热量的 20% 至 55%。对于大多数人来说，20% 至 30% 就足够了，通常为每天每磅体重 0.2 至 0.4 克。

20-to-55 percent of daily calories. 20-to-30 percent works well for most people, which is typically 0.2-to-0.4 grams per pound of body weight per day.

瘦身增肌

Lean gaining

每天每磅体重0.8至1克

0.8-to-1 gram per pound of body weight per day

占每日热量的15%到60%。对大多数人来说，最佳摄入量是30%到40%，通常相当于每天每磅体重摄入0.75到2克。

15-to-60 percent of daily calories. The sweet spot for most people is 30-to-40 percent, which typically comes out to 0.75-to-2 grams per pound of body weight per day.

占每日热量的 20% 至 55%。对于大多数人来说，20% 至 30% 就足够了，通常为每天每磅体重 0.2 至 0.4 克。

20-to-55 percent of daily calories. 20-to-30 percent works well for most people, which is typically 0.2-to-0.4 grams per pound of body weight per day.

维护

Maintaining

每天每磅体重0.8至1克

0.8-to-1 gram per pound of body weight per day

占每日热量的15%到60%。对大多数人来说，最佳摄入量是30%到40%，通常相当于每天每磅体重摄入0.75到2克。

15-to-60 percent of daily calories. The sweet spot for most people is 30-to-40 percent, which typically comes out to 0.75-to-2 grams per pound of body weight per day.

占每日热量的 20% 至 55%。对于大多数人来说，20% 至 30% 就足够了，通常为每天每磅体重 0.2 至 0.4 克。

20-to-55 percent of daily calories. 20-to-30 percent works well for most people, which is typically 0.2-to-0.4 grams per pound of body weight per day.

请记住，这些指导方针旨在提供有用的参考，而非饮食指令。你可能需要根据自己的实际情况和身体反应（我们稍后会讨论）修改我的指导。

Remember these guidelines are meant to be useful jumping-off points, not dietary diktats. You may need to modify my directions based on your actual circumstances and how your body responds (which we’ll talk about later).

在继续阅读之前，我们先根据你每周计划用于“更大更瘦更强壮”训练的时间（大多数人会坚持3到6个小时）来计算一下你的卡路里和宏量营养素，并把它们记录下来。如有需要，可以回顾上一章来复习一下步骤。另外，如果你不确定哪种碳水化合物和脂肪的比例最适合你，可以从碳水化合物和脂肪各占每日卡路里的30%到40%开始。

Before you keep reading, let’s take a moment to work out your calories and macros now based on how much time you plan to give to your Bigger Leaner Stronger workouts every week (three- to-six hours is what most people commit to), and write them down. Refer back to the previous chapter as needed to refresh your memory on the procedure. Also, if you’re not sure what ratio of carbs and fat will work best for you, start with 30-to-40 percent of daily calories from each.

2.选择吃多少餐。

2. Choose how many meals to eat.

您在第七章中了解到，多吃或少吃对新陈代谢或减脂没有明显的影响。您还了解到，对食欲和满足感的影响因人而异。这意味着您应该根据自己的喜好和生活方式来制定用餐计划。最重要的是每天摄入适量的卡路里和宏量营养素，而不是按照特定的模式进食。

You learned in chapter 7 that eating more or fewer meals has no appreciable effect on metabolism or fat loss. You also learned that effects on appetite and satisfaction vary. That means you should set up your meal schedule according to your inclinations and lifestyle. What matters most is eating the right amount of calories and macros every day, not eating per a specific pattern.

大多数人每天吃四到六顿饭（早餐、午餐和晚餐，午餐前后各吃一顿零食），但有些人喜欢只吃两顿（午餐和晚餐）或三顿（早餐、午餐和晚餐）。话虽如此，尽量每天至少吃两顿饭（三顿或更多可能更好），因为研究表明，每天只吃一顿饭会使增肌更加困难。

Most people settle on four-to-six meals per day (breakfast, lunch, and dinner, with a snack before and after lunch), but some like eating just two (lunch and dinner) or three (breakfast, lunch, and dinner). That said, try to eat at least two meals per day (and three or more is probably better) because research shows that eating just one meal per day can make it harder to gain muscle.

为了帮助您选择合适的进餐频率，请考虑以下几点：

To help you choose the right meal frequency for you, consider the following points:

你的食欲。安排膳食时，考虑到你什么时候最饿，你会发现更容易坚持你的膳食计划并取得成效。例如，如果你醒来时感到饥饿，不要强迫自己吃一顿清淡的早餐或跳过它。同样地，如果你像我一样，直到午餐时间才胃口大开，而你更喜欢吃丰盛的晚餐，那么请随意根据这一点来计划你的膳食。（我早上训练，训练前三十分钟喝一杯卡布奇诺和吃香蕉，训练后吃一勺蛋白质，直到中午左右才会再次进食）。然而，有一顿饭我不建议跳过，那就是晚餐，因为它会导致夜间饥饿，从而扰乱睡眠。但如果对你来说，少吃一点是可以的——一份蛋白质和蔬菜就可以了。
Your appetite. When scheduling your meals, account for when you’re hungriest, and you’ll find it much easier to stick to your meal plan and get results. For instance, if you wake up famished, don’t force yourself to eat a light breakfast or skip it. By extension, if you’re like me and your appetite doesn’t rev up until lunchtime and you prefer large dinners, feel free to plan your meals in line with this. (I train in the morning, and I have a cappuccino and banana thirty minutes before and a scoop of protein after, and I don’t eat again until around noon). One meal I don’t recommend skipping, however, is dinner because it can result in nighttime hunger that disrupts sleep. But it can be sparse if that works best for you—a serving of protein and vegetables is fine.
你的时间偏好。撇开食欲不谈，你一天中最喜欢的餐点是什么？你最喜欢早餐吗？还是更偏爱美味的晚餐？在制定你的膳食计划时，请记住这一点。例如，我一天中最喜欢的餐点是晚餐，因为我喜欢在一天结束时吃得清淡一些，然后在一天结束，也就是工作结束后，再享用大部分的卡路里。
Your timing preferences. Appetite aside, what are your favorite meals of the day? Do you love breakfast food the most? Or is a delicious dinner more your style? Bear this in mind when creating your meal plan. For instance, my favorite meal of the day is dinner because I like to eat light throughout the day and then enjoy a large portion of my calories at the end of the day, when I’m done working.
你的日程安排。你每天有时间吃几顿正式的饭菜？你吃几顿饭很容易吗？还是说，一天开始后你就太忙了？考虑一下最适合你日常习惯的膳食结构，不要害怕饮食不规律，不要害怕几个小时不吃东西，不要害怕在一天中用几顿小零食来补充一两顿正餐。
Your schedule. How many sit-down meals do you have time for? Is it easy for you to get in your few squares or are you too busy once your day begins? Consider the meal structure that’ll best fit your routine, and don’t be afraid to eat irregularly, go for several hours without eating, or supplement one or two proper meals with several smaller snack-sized ones throughout the day.

接下来，制定一个对你来说合理的用餐时间表，并写下来。

Next, come up with a meal schedule that makes sense to you, and write it down.

3.选择吃什么、喝什么。

3. Choose what to eat and drink.

一旦你确定了每天需要摄入多少卡路里和宏量营养素，以及什么时候吃，你就可以开始决定吃什么食物了。第一步是列出你最喜欢的食物类型……

Once you know how many calories and macros to eat and when you’d like to eat every day, you’re ready to figure out what foods to eat. The first step is listing your favorite types of …

蛋白质：主要含有蛋白质的食物，如红肉、家禽和海鲜；高蛋白乳制品，如希腊酸奶、skyr、白软干酪等；蛋清；高蛋白植物性食物，如面筋、豆腐、豆豉等；以及蛋白粉和蛋白棒。
Protein: Foods that are mostly protein, like red meat, poultry and seafood; high-protein dairy like Greek yogurt, skyr, cottage cheese, etc.; egg white; high-protein plant foods like seitan, tofu, tempeh, etc.; and protein powder and bars.
营养碳水化合物：相对未经加工的食物，主要由碳水化合物组成，如水果、蔬菜、豆类、块茎和全谷物。
Nutritious carbs: Relatively unprocessed foods that are mostly carbohydrate, like fruits, veggies, legumes, tubers, and whole grains.
健康脂肪：相对未经加工的食物，主要成分是脂肪，如橄榄油、鳄梨、坚果和坚果酱；种子；全蛋；以及全脂乳制品，如普通酸奶、奶酪、黄油和牛奶。
Healthy fat: Relatively unprocessed foods that are mostly fat, like olive oil, avocado, nuts and nut butters; seeds; whole egg; and full-fat dairy, like regular yogurt, cheese, butter, and milk.
零食：加工程度较高、营养价值较低的食品和高热量饮料，通常添加糖，如白面包和意大利面、苏打水、能量饮料、果汁、糖果、早餐麦片和能量棒以及糕点。
Treats: More highly processed and less nutritious foods and caloric beverages, often with added sugar, like white bread and pasta, soda, energy drink, fruit juice, candy, breakfast cereal and bars, and pastry.

例如，我的列表如下所示：

For example, my lists would look like this:

蛋白质：猪排、鸡胸肉、纽约客牛排、80/20 和 90/10 碎牛肉、Skyr、低脂奶酪、蛋清、乳清和素食蛋白粉
Protein: pork chops, chicken breasts, New York strip steaks, 80/20 and 90/10 ground beef, skyr, low-fat cottage cheese, egg whites, and whey and vegan protein powder
营养碳水化合物：洋葱、大蒜、西兰花、蘑菇、辣椒、胡萝卜、花椰菜、青豆、豌豆、球芽甘蓝、草莓、香蕉、蓝莓、土豆、红薯、大米、藜麦、燕麦片和黑豆
Nutritious carbs: onions, garlic, broccoli, mushrooms, peppers, carrots, cauliflower, green beans, peas, Brussels sprouts, strawberries, bananas, blueberries, potatoes, sweet potatoes, rice, quinoa, oatmeal, and black beans
健康脂肪：鳄梨、橄榄油、芝麻油、核桃油、核桃、全脂牛奶、全蛋、鱼油（补充剂）
Healthy fat: avocados, olive oil, sesame oil, walnut oil, walnuts, whole milk, whole egg, and fish oil (supplement)
零食：冰淇淋、白意面、黑巧克力、糕点和煎饼
Treats: ice cream, white pasta, dark chocolate, pastry, and pancakes

如果您想在膳食计划中包含的食物未列在上面，您仍然可以食用——只需正确分类即可。那么食谱、餐厅、酒精和其他饮料（咖啡、茶、果汁等）呢？它们也可以纳入您的膳食计划。让我们来谈谈如何做到。

If a food you want to include in your meal plan isn’t listed above, you can still eat it—just classify it correctly. And what about recipes, restaurants, alcohol, and other drinks (coffee, tea, juices, etc.)? They too can be incorporated in your meal plan. Let’s talk about how.

食谱

Recipes

你可以在膳食计划中加入食谱，但你需要知道每份食物的卡路里和宏量营养素含量（“晚餐一份俄式牛柳，含350卡路里、20克蛋白质、45克碳水化合物和10克脂肪”）。因此，最好选择提供宏量营养素或足够简单的食谱，以便你自己计算宏量营养素（可以使用像www.cronometer.com这样的在线数据库）。

You can include recipes in your meal plans, but you need to know the calories and macros in each serving (“one serving of Beef Stroganoff for dinner with 350 calories, 20 grams of protein, 45 grams of carbs, and 10 grams of fat”). Therefore, it’s best to choose recipes that provide macros or that are simple enough for you to work out the macros yourself (using an online database like www.cronometer.com).

“健身友好型”食谱还包含一些常见的成分，这些成分易于测量，并可通过低热量或零热量的香料和添加剂来增强其味道，而且它们制作的食物易于分配，并且如果计划中有剩菜，也可以保存得很好。

“Fitness-friendly” recipes also contain common ingredients that are easy to measure and enhance with low- or zero-calorie spices and additions, and they produce food that’s easy to portion out and that keeps well if leftovers are in the plan.

不太合适的食谱没有列出宏量营养素，而且包含的食材或步骤会使得宏量营养素难以掌握或难以分成不同的份量，例如带酱汁的美味佳肴或满满的玉米片。你仍然可以做这类菜，但如果你对这些都不熟悉，现在就不值得费心了。把它们留到以后，等你成为更有经验的膳食规划师时再做吧。

Less suitable recipes don’t list macros and include ingredients or steps that make the macros difficult to grasp or separate into distinct servings, like gourmet dishes with sauces or loaded nachos, for example. You can still make those types of meals, but they’re not worth the hassle right now if you’re new to all of this. Save them for later, when you’re a more experienced meal planner.

幸运的是，网上和烹饪书籍里有无穷无尽的食谱，可以满足每餐和每份宏量营养素的需求。本书附赠的免费资料（www.biggerleanerstronger.com/bonus）包含我最喜欢的20个食谱，它们出自我的弹性节食食谱书《The Shredded Chef》（共125个），我的博客（www.biggerleanerstronger.com/recipes）上还有数百个食谱。Gina Homolka的网站www.skinnytaste.com以及她的Skinnytaste烹饪书也是很棒的资源。

Fortunately, there’s essentially an endless supply of recipes online and in cookbooks that fit the bill for every meal and macro. The free bonus material that comes with this book (www.biggerleanerstronger.com/bonus) includes twenty of my favorite recipes from my flexible dieting cookbook The Shredded Chef (which contains 125 in all) and there are hundreds more at my blog (www.biggerleanerstronger.com/recipes). Gina Homolka’s website www.skinnytaste.com as well as her Skinnytaste cookbooks are also terrific resources.

以下是适合“更大更精益更强”饮食计划风格的食谱示例：

Here are examples of recipes that work well with the Bigger Leaner Stronger style of meal planning:

芝士烤鸡蛋吐司

Cheesy Baked Egg Toast

1人份

Serves 1

每份：

Per serving:

330卡路里
330 calories
27克蛋白质
27 grams of protein
24克碳水化合物
24 grams of carbs
14克脂肪
14 grams of fat

原料：

Ingredients:

2片全麦面包
2 slices whole-wheat bread
2个大鸡蛋
2 large eggs
1汤匙黄油
1 tablespoon butter
盐和现磨黑胡椒，适量
Salt and freshly ground black pepper, to taste
1/4 杯切达干酪丝
1/4 cup shredded cheddar

指示：

Instructions:

将烤盘放在烤箱中间，并将烤箱预热至 250°F (175°C)。
Place a baking sheet in the middle of the oven and preheat the oven to 250°F (175°C).
把面包放在切菜板上。用茶匙背面按压面包，使每片面包形成一个矩形凹陷。小心不要撕破面包。
Place the bread on a cutting board. Press the back of a teaspoon into the bread to form a rectangle-shaped depression in each slice. Take care not to rip the bread.
用盐和胡椒给面包调味。
Season the bread with salt and pepper.
将鸡蛋打入每片面包凹陷的矩形内，并在每个鸡蛋的顶部调味。
Crack an egg into the depressed rectangle shape in each slice of bread and season the top of each egg.
在面包边缘涂上黄油。
Spread butter around the edges of the bread.
将奶酪撒在涂有黄油的面包边缘。
Sprinkle the cheese around the buttered edges of the bread.
烘烤面包 10 分钟，或直到奶酪开始变褐色并且鸡蛋煮熟。
Bake the bread for 10 minutes or until the cheese is beginning to brown and the egg is cooked.
从烤箱中取出即可食用。
Remove from the oven and serve.

加勒比香料燕麦片

Spiced Caribbean Oatmeal

4人份

Serves 4

每份：

Per serving:

292卡路里
292 calories
17克蛋白质
17 grams of protein
31克碳水化合物
31 grams of carbs
12克脂肪
12 grams of fat

原料：

Ingredients:

3 杯 2% 牛奶
3 cups 2% milk
1 杯速煮燕麦
1 cup quick-cooking oats
1汤匙未包装的红糖
1 tablespoon unpacked brown sugar
1/2茶匙肉桂粉
1/2 teaspoon ground cinnamon
一小撮磨碎的肉豆蔻
Pinch of ground nutmeg
1/4 杯磨碎的开心果
1/4 cup ground pistachios
少许盐
Pinch of salt
1盒（6盎司）2%希腊酸奶
1 (6-ounce) container 2% Greek yogurt

指示：

Instructions:

将牛奶、燕麦、糖、肉桂、肉豆蔻、开心果和盐放入中等大小的锅中，用中高火加热。
Combine the milk, oats, sugar, cinnamon, nutmeg, pistachios, and salt in a medium pot and warm over medium-high heat.
将混合物煮沸，不断搅拌直至燕麦片煮熟，大约 2 分钟。
Bring the mixture to a boil, stirring constantly until the oatmeal is cooked, about 2 minutes.
从火上移开，倒入酸奶，然后上桌。
Remove from the heat, swirl in the yogurt, and serve.

高蛋白沙拉

High-Protein Salad

4人份

Serves 4

每份：

Per serving:

228卡路里
228 calories
14克蛋白质
14 grams of protein
30克碳水化合物
30 grams of carbs
7克脂肪
7 grams of fat

原料：

Ingredients:

沙拉：

Salad:

1罐（15盎司）芸豆
1 can (15-ounce) kidney beans
1罐（15盎司）扁豆
1 can (15-ounce) lentils
3杯芝麻菜
3 cups arugula
4汤匙刺山柑
4 tablespoons capers

敷料：

Dressing:

1汤匙刺山柑盐水
1 tablespoon caper brine
2汤匙花生酱
2 tablespoons peanut butter
1汤匙芝麻酱
1 tablespoon tahini
1汤匙酱油（或酱油）
1 tablespoon tamari (or soy sauce)
1汤匙香醋
1 tablespoon balsamic vinegar
2汤匙辣酱
2 tablespoons hot sauce

指示：

Instructions:

在碗中，将所有调料搅拌均匀。
In a bowl, whisk together all of the dressing ingredients until they’re combined.
在另一个碗中，将芝麻菜、豆类、小扁豆和刺山柑混合在一起。
In a separate bowl, mix together the arugula, beans, lentils, and capers.
将调料淋在沙拉混合物上即可食用。
Top the salad mix with the dressing and serve.

香草蛋白薄饼

Vanilla Protein Crepes

4人份

Serves 4

每份：

Per serving:

214卡路里
214 calories
17克蛋白质
17 grams of protein
5克碳水化合物
5 grams of carbs
4克脂肪
4 grams of fat

原料：

Ingredients:

1 杯老式燕麦
1 cup old-fashioned oats
2/3 杯香草蛋白粉
2/3 cup vanilla protein powder
2茶匙泡打粉
2 teaspoons baking powder
1茶匙肉桂粉
1 teaspoon ground cinnamon
3个蛋清
3 egg whites
1杯牛奶
1 cup milk
1/2 杯苹果酱
1/2 cup applesauce
1茶匙香草精
1 teaspoon vanilla extract

指示：

Instructions:

在碗中，将传统燕麦、蛋白粉、发酵粉和肉桂混合在一起。
In a bowl, mix together the old-fashioned oats, protein powder, baking powder, and cinnamon.
添加剩余成分并搅拌直至混合物变得光滑。
Add the remaining ingredients and blend until the mixture is smooth.
在不粘锅上涂上烹饪喷雾，并用中低火加热。
Coat a nonstick skillet with cooking spray and warm over medium-low heat.
将面糊每次半杯倒入煎锅，直到薄饼达到所需的大小和厚度。
Pour the batter into the skillet a 1/2 cup at a time until the crepe reaches desired size and thickness.
当顶部开始形成气泡时，翻转薄饼。
When bubbles begin to form on top, flip the crepe.
完全煮熟后，取出薄饼并重复该过程，直到用完所有面糊。
Once fully cooked, remove the crepe and repeat the process until all the batter is used.
将薄饼卷起来，配上新鲜水果、酸奶或原味酸奶即可食用。
Serve the crepes rolled up with fresh fruit, yogurt, or plain.

厚切鸡肉玉米饼

Chunky Chicken Quesadilla

2人份

Serves 2

每份：

Per serving:

315卡路里
315 calories
30克蛋白质
30 grams of protein
28克碳水化合物
28 grams of carbs
9克脂肪
9 grams of fat

原料：

Ingredients:

1 块（6 盎司）去骨去皮鸡胸肉，去掉脂肪
1 (6-ounce) boneless, skinless chicken breast, trimmed of fat
1汤匙低脂酸奶油
1 tablespoon low fat sour cream
2张（8英寸）全麦玉米饼
2 (8-inch) whole-wheat tortillas
1/3 杯莎莎酱
1/3 cup salsa
1 杯生菜丝
1 cup shredded lettuce
1/3 杯切碎的低脂切达干酪
1/3 cup shredded low-fat cheddar cheese

指示：

Instructions:

在中号不粘锅中涂抹烹饪喷雾，中火加热。放入鸡肉，每面煎3到5分钟。鸡肉完全煮熟后，将鸡肉放在砧板上。
Coat a medium nonstick skillet with cooking spray and warm over medium heat. Add the chicken and cook for 3-to-5 minutes per side. Once fully cooked, transfer the chicken to a cutting board.
将酸奶油涂抹在一张玉米饼上。将鸡胸肉切片，铺在酸奶油上，淋上莎莎酱和生菜。撒上奶酪，盖上另一张玉米饼。
Spread the sour cream onto 1 tortilla. Slice the chicken breast and layer it over the sour cream, topping with salsa and lettuce. Sprinkle with cheese and top with the other tortilla.
重新在煎锅上涂抹烹饪喷雾，并用小火加热。将墨西哥玉米饼煎至金黄色，每面约3分钟，用大铲小心地翻面。
Recoat the skillet with cooking spray and warm over low heat. Cook the quesadilla until golden, about 3 minutes per side, using a large spatula to carefully flip it.
从煎锅中取出，切片并上桌。
Remove from the skillet, slice, and serve.

美味意大利肉丸卷

Zesty Italian Meatball Wrap

6人份

Serves 6

每份：

Per serving:

329卡路里
329 calories
37克蛋白质
37 grams of protein
31克碳水化合物
31 grams of carbs
7克脂肪
7 grams of fat

原料：

Ingredients:

1磅瘦鸡肉末
1 pound lean ground chicken
1/2 杯全麦面包屑
1/2 cup whole-wheat bread crumbs
1/2 个洋葱，切丁
1/2 onion, finely diced
1/2 杯帕尔马干酪丝
1/2 cup shredded parmesan cheese
1个大鸡蛋，打散
1 large egg, whisked
1汤匙蒜末
1 tablespoon garlic, minced
1/2 汤匙新鲜欧芹，切碎
1/2 tablespoon fresh parsley, chopped
1茶匙意大利调味料
1 teaspoon Italian seasoning
1茶匙柠檬皮
1 teaspoon lemon zest
1/2茶匙海盐
1/2 teaspoon sea salt
1/2 茶匙新鲜研磨黑胡椒
1/2 teaspoon freshly ground black pepper
1 1/2 杯 marinara 酱
1 1/2 cups marinara sauce
6 块意大利香草扁面包（或全麦玉米饼）
6 Italian herb flatbreads (or whole-wheat tortillas)
1 个大青椒，切丁
1 large green bell pepper, diced
2个小番茄，切丁
2 small tomatoes, diced
1/2 杯香蕉辣椒，切片
1/2 cup banana peppers, sliced

指示：

Instructions:

将烤箱预热至 400°F (200°C)。在烤盘上涂抹不粘烹饪喷雾。
Preheat the oven to 400°F (200°C). Coat a baking sheet with nonstick cooking spray.
将鸡肉末、面包屑、洋葱、帕尔马干酪、鸡蛋、大蒜、欧芹、意大利调味料、柠檬皮、盐和胡椒放入碗中，用手搅拌均匀。
Place the ground chicken, breadcrumbs, onion, parmesan cheese, egg, garlic, parsley, Italian seasoning, lemon zest, salt, and pepper in a bowl; mix with your hands to combine.
用勺子将混合物做成 24 个大小均匀的肉丸
Using a spoon, form the mixture into 24 equally-sized meatballs
将肉丸均匀地放在烤盘上，每个肉丸上放 1 茶匙 marinara 酱。
Place the meatballs evenly apart on the baking sheet and top each with 1 teaspoon of marinara sauce.
将肉丸放入烤箱烘烤 15 至 18 分钟，或直至完全煮熟。
Bake the meatballs in the oven for 15-to-18 minutes or until fully cooked.
在每个扁面包上涂抹 2 汤匙 marinara 酱。
Spread 2 tablespoons of marinara sauce on each flatbread.
每个卷饼中放入 4 个肉丸，上面放上甜椒、西红柿和香蕉辣椒，卷起来即可食用。
Place 4 meatballs in each wrap and top with bell pepper, tomatoes, and banana pepper, roll up and serve.

俄式牛柳

Beef Stroganoff

4人份

Serves 4

每份：

Per serving:

301卡路里
301 calories
29克蛋白质
29 grams of protein
6克碳水化合物
6 grams of carbs
16克脂肪
16 grams of fat

原料：

Ingredients:

8盎司鸡蛋面
8 ounces egg noodles
1磅牛里脊肉，去掉脂肪，切片
1 pound beef tenderloin, trimmed of fat and sliced
盐和胡椒粉，适量
Salt and ground pepper, to taste
2汤匙特级初榨橄榄油
2 tablespoons extra-virgin olive oil
1/2 个中等大小的洋葱，切片
1/2 medium onion, sliced
4 盎司白蘑菇，切片
4 ounces white mushrooms, sliced
1汤匙玉米淀粉
1 tablespoon cornstarch
1 罐（10.5 盎司）浓缩牛肉汤，分成几份
1 (10.5-ounce) can condensed beef broth, divided
1茶匙第戎芥末
1 teaspoon Dijon mustard
1瓣大蒜，去皮切碎
1 clove garlic, peeled and minced
3汤匙白葡萄酒
3 tablespoons white wine
1/2 汤匙伍斯特酱
1/2 tablespoon Worcestershire sauce
2汤匙低脂酸奶油
2 tablespoons low-fat sour cream
2汤匙低脂奶油奶酪
2 tablespoons reduced-fat cream cheese

指示：

Instructions:

用大火将一大锅加少许盐的水煮沸。按照包装说明煮面条。沥干水分备用。
Bring a large pot of lightly salted water to a boil over high heat. Cook the noodles to package instructions. Drain and reserve.
同时，用盐和胡椒粉给牛肉调味。用中火在大煎锅中加热油。放入牛肉，煎至各面呈金黄色，然后将其推到锅的一侧。
Meanwhile, season the meat with salt and pepper. Warm the oil in a large skillet over medium heat. Add the beef; brown on all sides and then push to one side of the pan.
加入洋葱和蘑菇，炒至变软，大约3到5分钟。和牛肉一起放在一边。
Add the onion and mushrooms, cooking until tender, about 3-to-5 minutes. Push to the side with the beef.
在一个小碗里，将玉米淀粉和两汤匙冷牛肉汤混合。倒入煎锅，与锅中的汁液混合，使锅底光滑。
In a small bowl, combine the cornstarch with 2 tablespoons of the cold beef broth. Add to the skillet and mix with the juices in the pan to deglaze.
倒入剩余的牛肉汤。煮沸，并不断搅拌。转小火，拌入芥末、蒜末、葡萄酒和伍斯特酱。盖上锅盖，小火慢炖10分钟。
Pour in the remaining beef broth. Bring to a boil, stirring frequently. Reduce the heat to low and stir in the mustard, garlic, wine, and Worcestershire sauce. Cover with a tight-fitting lid and simmer for 10 minutes.
在牛肉快熟前两分钟，拌入酸奶油和奶油奶酪。充分搅拌，让牛肉在酱汁中完全煮熟。
Two minutes before the beef is done, stir in the sour cream and cream cheese. Stir well and allow the beef to finish cooking in the sauce.
让肉静置 5 分钟，然后上桌。
Let the meat rest for 5 minutes, then serve.

帕尔马干酪脆皮猪排

Parmesan-Crusted Pork Chops

4人份

Serves 4

每份：

Per serving:

256卡路里
256 calories
42克蛋白质
42 grams of protein
6克碳水化合物
6 grams of carbs
6克脂肪
6 grams of fat

原料：

Ingredients:

1/4 杯 2% 牛奶
1/4 cup 2% milk
1/4 杯磨碎的帕尔马干酪
1/4 cup grated parmesan cheese
1/4 杯调味面包屑
1/4 cup seasoned breadcrumbs
1/4茶匙盐
1/4 teaspoon salt
1/4茶匙胡椒粉
1/4 teaspoon pepper
1/4茶匙蒜粉
1/4 teaspoon garlic powder
4 块（6 盎司）无骨猪排，1/2 英寸厚，去掉脂肪
4 (6-ounce) boneless pork chops, 1/2-inch thick and trimmed of fat

指示：

Instructions:

将烤箱预热至190摄氏度。在烤盘上涂抹不粘烹饪喷雾。
Preheat the oven to 375°F (190°C). Coat a baking sheet with nonstick cooking spray.
将牛奶倒入浅盘中。在另一个浅盘中加入奶酪、面包屑、盐、胡椒粉和蒜粉，搅拌均匀。
Place the milk into a shallow dish. Into another shallow dish, add the cheese, breadcrumbs, salt, pepper, and garlic powder, and mix to combine.
将每块猪排浸入牛奶中，然后裹上面包屑混合物。
Dip each pork chop into the milk and then coat it in the breadcrumb mixture.
将裹上面包屑的排骨放在准备好的烤盘上。
Place the breaded chops onto the prepared baking sheet.
将排骨放入烤箱烘烤，直至完全熟透，每面约 9 至 11 分钟，然后上桌。
Bake the chops in the oven until fully cooked, about 9-to-11 minutes on each side, then serve.

经典提拉米苏

Classic Tiramisu

8人份

Serves 8

每份：

Per serving:

227卡路里
227 calories
5克蛋白质
5 grams of protein
21克碳水化合物
21 grams of carbs
13克脂肪
13 grams of fat

原料：

Ingredients:

1盒（8盎司）低脂奶油奶酪，软化
1 (8-ounce) container reduced-fat cream cheese, softened
1/2（8盎司）盒马斯卡彭奶酪
1/2 (8-ounce) container mascarpone cheese
1/2 杯 Truvia
1/2 cup Truvia
1 汤匙煮好的浓缩咖啡或 Kahlùa 咖啡酒（可选）
1 tablespoon brewed espresso or Kahlùa (optional)
24 块手指饼干
24 ladyfingers
1 杯浓缩咖啡，冲泡并冷却
1 cup espresso, brewed and cooled
1汤匙 Kahlùa咖啡酒
1 tablespoon Kahlùa
1汤匙红糖
1 tablespoon packed brown sugar
1 1/2 茶匙无糖可可粉
1 1/2 teaspoons unsweetened cocoa powder
1/2 盎司苦甜巧克力，磨碎
1/2 ounce bittersweet chocolate, grated

指示：

Instructions:

制作馅料：将奶油奶酪和马斯卡彭奶酪放入一个大碗中，用手持搅拌器以中速搅拌至顺滑。加入Truvia甜菊糖和1汤匙煮好的意式浓缩咖啡或Kahlùa咖啡酒（如果需要），以中速搅拌至混合。
To make the filling, add the cream cheese and mascarpone in a large bowl, using a handheld mixer to beat at medium speed until smooth. Add the Truvia and 1 tablespoon of brewed espresso or Kahlùa, if desired, beating at medium speed until blended.
将手指饼干纵向切成两半。将24块手指饼干切面朝上，放在8英寸方形烤盘底部。
Cut the ladyfingers in half lengthways. Arrange 24 ladyfinger halves, cut-side up, in the bottom of an 8-inch square baking dish.
在一个小碗里，混合一杯浓缩咖啡、一汤匙卡鲁瓦咖啡酒和红糖。将一半的混合物倒在手指饼干上，浸泡它们；然后在上面涂抹一层一半的奶油奶酪馅。
In a small bowl, mix the cup of espresso, tablespoon of Kahlùa, and brown sugar. Pour half the mixture over the ladyfingers to soak them; then spread a layer of half the cream cheese filling on top.
对剩下的 24 块手指饼干重复此步骤，用剩余的浓缩咖啡混合物浸泡，然后在上面放上剩余的奶油奶酪馅。
Repeat the procedure with the remaining 24 ladyfinger halves, soaking with the remaining espresso mixture and then topping with the remaining cream cheese filling.
在一个小的碗里，混合可可和磨碎的巧克力；均匀地撒在馅料的顶部。
In a small bowl, combine the cocoa and grated chocolate; sprinkle evenly over the top of the filling.
盖上保鲜膜，冷藏2小时或过夜。切块即可食用。
Cover with plastic wrap and chill for 2 hours or overnight. Cut and serve.

枫糖葡萄干面包布丁

Maple-Raisin Bread Pudding

4人份

Serves 4

每份：

Per serving:

277卡路里
277 calories
10克蛋白质
10 grams of protein
50克碳水化合物
50 grams of carbs
3克脂肪
3 grams of fat

原料：

Ingredients:

2 杯 1/2 英寸立方体法式面包
2 cups 1/2-inch cubes French bread
1杯脱脂牛奶
1 cup skim milk
2个大鸡蛋
2 large eggs
2 1/2 茶匙香草精
2 1/2 teaspoons vanilla extract
4汤匙纯枫糖浆，分开
4 tablespoons pure maple syrup, divided
1/3杯葡萄干
1/3 cup raisins

指示：

Instructions:

烤箱预热至180摄氏度。将面包片铺在烤盘上，确保它们不接触。放入烤箱烘烤，几分钟后翻动一次。烘烤至金黄色，大约5分钟，然后放凉。
Preheat the oven to 350°F (180°C). Spread the bread pieces onto a baking sheet, ensuring they don’t touch. Toast in the oven, stirring after a couple of minutes. Bake until golden, about 5 minutes, and then let cool.
在一个大碗里，将牛奶、鸡蛋、香草精和3汤匙枫糖浆搅拌均匀。用抹刀拌入葡萄干，然后轻轻地拌入烤面包。盖上盖子，冷藏至少30分钟，最多4小时。
In a large bowl, whisk together the milk, eggs, vanilla, and 3 tablespoons of maple syrup. Use a spatula to stir in the raisins and gently fold in the toasted bread. Cover and refrigerate for at least 30 minutes or up to 4 hours.
将烤箱预热至 325°F (160°C)。在 4 个小烤盘上涂抹烹饪喷雾，并将混合物分装到烤盘中。将烤盘均匀地放入一个 8 英寸 x 8 英寸的烤盘中，并在烤盘中倒入 1 英寸深的热水。
Preheat the oven to 325°F (160°C). Coat 4 small ramekins with cooking spray and divide the mixture between them. Evenly space the ramekins in an 8” x 8” baking pan filled with 1 inch of hot water.
烘烤面包布丁至凝固，大约需要45到50分钟。淋上剩下的1汤匙枫糖浆即可享用。
Bake the bread pudding until set, about 45-to-50 minutes. Drizzle the remaining 1 tablespoon of maple syrup over the top and serve.

餐厅

Restaurants

可持续节食的关键词是灵活性，所以即使在减重期间，我们也不应该把外出就餐从饮食计划中剔除。不过，我们也应该承认它的缺点——在餐厅吃饭会让你更难控制卡路里和宏量营养素。

The byword of sustainable dieting is flexibility, so we shouldn’t have to omit eating out from a meal plan, even when cutting. We should acknowledge the drawback, though—eating restaurant meals makes it harder to control your calories and macros.

例如，一块牛排在烹饪过程中吸收的油和黄油通常会额外增加至少120到150卡路里的热量。普通意面和土豆的热量很容易被一道浓郁的酱汁抵消甚至超过。许多甜点每汤匙含有25到50卡路里，即使是蔬菜菜肴，由于添加了黄油、食用油和奶酪等高脂肪配料，也会造成高热量。但这并不意味着你应该放弃去你最喜欢的餐馆。你只需要明智地选择。让我们来学习如何做到这一点。

For example, a steak often has at least an additional 120-to-150 more calories from oil and butter that’s sopped up during cooking. The calories in plain pasta and potato can easily be equaled or surpassed by a hearty sauce. Many desserts have 25-to-50 calories per tablespoon, and even vegetable dishes can pack a punch because of high-fat extras like butter, oil, and cheese. None of that means you should quit going to your favorite restaurants, though. You just need to be smart about it. Let’s learn how to do that.

1.减肥期间尽量每周不要外出就餐超过一次。

1. Try not to eat out more than once per week when cutting.

即使你谨慎选择，餐厅的餐食在卡路里和宏量营养素方面也像个黑盒子，很容易让人吃得过量。你可以每周只在餐厅吃一顿饭，以最大程度地减少这种情况发生的可能性。

Even when you make prudent choices, restaurant meals are a bit of a black box when it comes to calories and macros, making it easy to overeat. You can minimize the chances of this happening by confining yourself to one restaurant meal per week.

不过，这条规则有一个例外，那就是在餐厅里，你可以准确地估算出食物的卡路里和宏量营养素（通常是因为餐食是标准化的，有数字标注，或者很简单）。在这种情况下，你可以随时外出就餐，不用担心任何问题。

An exception to this rule, however, is in the case of a restaurant where you can accurately estimate the calories and macros of what you’re eating (usually because the meals are standardized with numbers provided or are very simple). In this case, you can eat out whenever you’d like without issue.

例如，我吃当地餐馆做的鸡肉沙拉配米饭完全没问题（这些食材和我自己做饭时用的完全一样）。只要你能在网上找到每种食材的卡路里和营养素，并且份量比较规律，那么那些允许你分层用餐（先吃米饭，然后是豆类，然后是蛋白质，最后是蔬菜等等）的健康快餐连锁店也能提供不错的效果。

For example, I had no problems eating a salad with chicken and a side of rice prepared by a local restaurant (the ingredients were exactly what I’d use if I were making the meal myself). So long as you can find the calories and macros of each component online and the portions are fairly regular, healthier fast-food chains that allow you to layer your meals (first rice, then beans, then protein, then veggies, etc.) can also work well.

然而，要小心那些在菜单或网站上（以及包含普通餐厅食物的在线食品数据库）标明卡路里或宏量营养素的传统餐厅。遗憾的是，许多餐厅会少报这些数字，所以你应该在所谓的总卡路里基础上加20%才能达到“安全”的标准。

However, be careful with traditional restaurants that give calories or macros on their menus or websites (as well as online food databases that include regular restaurant food). Unfortunately, many establishments underreport these numbers, so you should add 20 percent to the purported total calories to be “safe.”

2.在增肌或维持体重期间，尽量每周外出就餐不要超过两次。

2. Try not to eat out more than twice per week when lean gaining or maintaining.

许多人在减肥时密切关注卡路里和宏量营养素，而在增重或维持体重时放松控制，因为减脂比减缓脂肪增长或稳定身体成分更为紧迫。

Many people pay close attention to their calories and macros when cutting and then loosen the reins when lean gaining or maintaining, because losing fat feels more urgent than slowing fat gain or steadying body composition.

然而，这会损害你的长期进步。增肌期间经常暴饮暴食会导致脂肪快速增长，迫使你在还没能增肌或增强力量之前就提前进入减脂阶段。这种错误尤其会阻碍经验丰富的举重运动员，他们在减脂期间无法增加肌肉或力量，每年至少需要花六到九个月的时间来增肌才能显著改善体型——如果他们不控制饮食，这将是一项不可能完成的任务。

However, this hurts your long-term progress. Overeating too often when lean gaining causes you to gain fat too quickly, forcing you to start a cutting phase earlier than you’d like, before you were able to gain much muscle or strength. This mistake particularly impedes more experienced weightlifters who can’t gain size or strength when cutting and need to spend at least six-to-nine months of the year lean gaining to make significant improvements in their body—an impossible task if they don’t control their eating.

在维持期暴饮暴食倒是没那么麻烦。你通常不会太在意进一步发展体格，因为你明白这段时间的进展基本停滞。然而，维持期的目的是稳定你的体型，所以如果你经常暴饮暴食，很可能会导致体脂水平出现反复波动——体脂水平明显上升，然后限制卡路里摄入以恢复到理想状态，接着又会进入新的增脂期，如此反复。这本身并无害，但可能会令人厌烦，并且违背了维持期的目的。

Overeating during a maintenance phase is less of a dilemma. You’re usually not concerned with further developing your physique because you understand that progress is mostly paused. The point of maintenance, however, is to stabilize your body composition, so if you eat too much too often, a yo-yo pattern will likely result—body fat levels visibly rise, followed by calorie restriction to return to the desired look, followed by a new period of fat gain, etc. This isn’t harmful per se, but it can be irksome and defeats the purpose of maintaining.

在增肌和保持瘦身期间，你需要谨慎饮食，每周限制自己只在餐厅用餐几顿会有所帮助。话虽如此，前面提到的例外情况也适用于此：如果你能正确计算每餐的卡路里和宏量营养素，你就可以想吃多少就吃多少。那么，你怎么知道你计算这些餐食的卡路里和宏量营养素是否正确呢？假设你对其他（非餐厅）餐食的估算准确，但如果你的体重没有朝着正确的方向增长，那么这些餐厅餐食就是主要嫌疑人。

You need to eat prudently when lean gaining and maintaining, and limiting yourself to a couple of restaurant meals per week can help with this. That said, the exception noted earlier applies here as well: if you can correctly account for the calories and macros in the meals, you can eat out as much as you’d like. And how do you know if you’re correctly adding the calories and macros up in these meals? Assuming you’re accurate in your estimations of other (non-restaurant) meals, if your weight isn’t moving in the right direction, those restaurant meals are the prime suspect.

3.尽量坚持吃可定量的饭菜。

3. Try to stick to meals that can be measured.

最适合膳食计划的餐点简单且易于量化，例如烤猪排配球芽甘蓝和红薯角、鸡肉羽衣甘蓝沙拉配面包丁和调料，以及烤三文鱼片配烤土豆和烤芦笋。

The most meal-plan-friendly meals are simple and easily quantified, like grilled pork chop with Brussels sprouts and sweet potato wedges, chicken kale salad with croutons and dressing on the side, and grilled salmon fillet with baked potato and grilled asparagus.

如果你有一家或三家常去的餐厅，可以轮流去几家你评估过的喜欢的餐厅用餐。这样，你就不用费心计算卡路里摄入量，或者更糟的是，因为必须“坚持你的饮食计划”而拒绝外出就餐。

If you have a restaurant or three that you like to frequent, you can rotate between a few of your favorite meals that you’ve appraised. This way, you don’t have to bother with trying to figure out calories on the fly, or worse, refusing to eat out because you have to “stick to your meal plan.”

同样，尽量避免那些难以估算热量的花哨菜肴，例如酿肉和意面、砂锅菜，以及酱汁浓重的菜肴，例如匈牙利牛肉汤、帕南鸡肉咖喱、淋满酱汁的沙拉等等。这意味着有些餐厅应该尽量避免。比如橄榄花园餐厅 (Olive Garden)，菜单上几乎所有菜品都是浓稠的砂锅菜、意面或浸满奶酪、黄油和酱汁的肉类。如果你必须在这样的餐厅用餐，不要担心（毕竟只是一顿饭），但一定要尽量控制卡路里摄入量（不要吃一堆面包、一大堆奶油意面和一大盘甜点）。

By the same token, try to avoid fancier dishes that are difficult to estimate calorically, like stuffed meats and pastas, casseroles, and sauce-heavy eats like goulash, panang chicken curry, salads drenched in dressing, and so on. This means that some restaurants should be avoided if possible. Take Olive Garden, for instance, where just about everything on the menu is some kind of heavy casserole or pasta or meat swimming in cheese, butter, and sauce. If you must eat in such a restaurant, don’t fret (it’s just one meal after all), but do try to keep your calories within reason (don’t eat a pile of bread, a mountain of creamy pasta, and a platter of desserts).

酒精

Alcohol

许多健身人士认为，即使是少量或偶尔饮酒也必然会导致体重增加。因此，他们说，如果你想保持身材，就必须戒酒。令人高兴的是，研究表明事实并非如此。首先，研究表明，适量饮酒与体重降低有关，而不是升高，并且在节食时会导致体重减轻，而不是减少。此外，研究表明，酒精本身的卡路里不会像其他卡路里那样影响体脂水平。在分析了近 2,000 名成年人的饮食后，圣保罗大学的科学家发现，单独增加酒精中的卡路里并不会导致体重增加，如果这些卡路里来自食物，就会增加体重。事实上，与不饮酒者相比，饮酒者平均每天多摄入 50 到 130 卡路里（来自酒精），但并没有比不饮酒者更胖。这几乎就像额外的卡路里根本“不算数”。

According to many fitness folk, drinking even lightly or sporadically inexorably leads to weight gain. Thus, if you want to be in shape, they say, you have to give up booze. Happily, research shows otherwise. For starters, studies show that moderate drinking is associated with lower body weights, not higher, and can result in more weight loss when dieting, not less. What’s more, research shows that calories from alcohol itself don’t affect body fat levels in the same way other calories do. After analyzing the diets of almost 2,000 adults, scientists at the University of São Paulo found that an increase in calories from alcohol alone didn’t result in the weight gain that would’ve occured if those calories had been from food. In fact, when compared to nondrinkers, drinkers took in an average of 50-to-130 more calories per day (from alcohol) and yet weren’t any fatter than their alcohol-free counterparts. It’s almost like the extra calories simply “didn’t count.”

这些观察结果可能有两个原因。首先，酒精可以降低食欲，有助于减肥，并提高胰岛素敏感性，从而有助于脂肪燃烧。其次，由于酒精的消化过程不同，人体无法像食物那样直接将酒精转化为脂肪。这其中的化学反应很复杂，但你可以这样理解：每克木头大约含有4卡路里，但沙拉里加多少木屑或奶昔里加多少锯末都不会让我们发胖，因为我们的身体不会产生消化和吸收这些物质的化学物质。我的意思是？重要的卡路里是那些我们身体能够消化和利用的卡路里，而酒精中的卡路里与食物中的卡路里并不一样重要。

There are two likely reasons for these observations. First, alcohol can decrease appetite, which helps with weight loss, and improves insulin sensitivity, which can help with fat burning. Second, the body can’t directly convert alcohol into body fat like it can with food because it’s processed differently. The chemistry is complex, but you can think of it like this: Wood contains about 4 calories per gram, but no amount of wood shavings on our salads or sawdust in our shakes can make us fatter because our bodies don’t produce chemicals for digesting and absorbing them. My point? The calories that matter are those that our bodies can process and use, and calories in alcohol don’t matter in the same way as those in food.

话虽如此，酒精会以一种独特的方式导致脂肪增加：它抑制脂肪燃烧，并促进碳水化合物和脂肪转化为体脂。换句话说，虽然酒精不会提供可用于生成体脂的卡路里，但它会阻碍我们身体的脂肪燃烧机制，并增强其脂肪生成机制。如果没有规律的卡路里盈余（例如瘦肉增肌），这不会显著影响你的体脂水平，但应该注意这一点。因此，你可以饮酒而不会影响你的健身目标，但你应该遵循以下三个建议：

That said, alcohol can contribute to fat gain in a unique way: By blunting fat burning and enhancing the conversion of carbs and fat into body fat. In other words, while alcohol doesn’t provide usable calories for the creation of body fat, it constipates our body’s fat-burning mechanisms and augments its fat-making ones. This can’t significantly impact your body fat levels without a regular calorie surplus (lean gaining, for instance), but it should be noted. Therefore, you can drink alcohol without scuttling your fitness goals, but you should follow three tips:

在减肥和维持体重期间（因为饱腹感和健康），限制自己每天饮酒不超过两份；在增肌期间（因为卡路里过剩），限制自己每天饮酒不超过一份。
Limit yourself to no more than two servings per day while cutting and maintaining (because of satiety and health) and one serving of alcohol per day while lean gaining (because of the calorie surplus).
选择低热量的葡萄酒、啤酒和烈酒，而不是高热量的饮料，如浓啤酒、苹果酒和水果鸡尾酒。
Choose lower-calorie wines, beers, and spirits over higher-calorie drinks like heavy beer, cider, and fruity cocktails.
将酒精视为一种享受（占您每日可随意使用的 20% 卡路里的一部分），并将其纳入您的膳食计划中。
Consider alcohol a treat (part of the 20 percent of daily calories you can use indiscriminately) and include the calories in your meal plan.

其他饮料

Other Beverages

你可能已经猜到了，如果某种饮料含有卡路里（比如苏打水、果汁、拿铁或加糖的茶），它就必须像食物一样被纳入你的膳食计划。我们喜欢在饮料里加的奶精、牛奶、糖、糖浆等等也一样——这里加一点，那里加一点，可能看起来微不足道，但加在一起，就会积少成多。

You’ve probably guessed this by now, but if a beverage contains calories (like a soda, juice, latte, or sweetened tea), it must be included in your meal plan like a food. The same goes for stuff we like to splash into our drinks like creamer, milk, sugar, syrup, and so on—a jot here and tittle there may seem negligible, but together, they can add up.

这一事实凸显了许多饮料的一个问题：尽管含有卡路里，但它们远不如许多食物那样令人满足或营养丰富。因此，一般来说，你每天摄入的卡路里越少，你减肥、增肌和维持的效果就越好。不过，我不想让你陷入困境，所以不妨这样：尽量不要摄入超过每日卡路里摄入量的10%。这样，你既有足够的卡路里来满足你早晨的咖啡因习惯（开启一天的最佳方式），还能剩下一些剩余的液体卡路里。

This fact highlights a problem with many beverages: Despite containing calories, they’re not nearly as satisfying or nutritious as many foods. Thus, generally speaking, the fewer calories you drink every day, the better you’ll do cutting, lean gaining, and maintaining. I don’t want to leave you high and dry, though, so how about this: Try not to drink more than 10 percent of your daily calories. That way, you’ll have calories for your morning caffeine ritual (the best way to start the day) with some leftover liquid calories to spare.

好了，现在你已经掌握了“更大更瘦更强”膳食计划方法第三步所需的所有信息——选择吃什么喝什么。现在就开始吧！写下你对每个食物类别的几种首选。

All right, you now have all of the information you need to complete this third step of the Bigger Leaner Stronger method of meal planning—choosing what to eat and drink. Let’s do that now! Write a few of your top choices for each food group.

蛋白质

Proteins

相对未经加工的食品（少数情况除外），主要含有蛋白质，如红肉、猪肉、家禽和海鲜；高蛋白乳制品，如希腊酸奶、skyr、白软干酪等；蛋清；高蛋白植物性食物，如面筋、豆腐、豆豉等；以及蛋白粉和蛋白棒。

Relatively unprocessed foods (except in a few cases) that are mostly protein, like red meat, pork, poultry and seafood; high-protein dairy like Greek yogurt, skyr, cottage cheese, etc.; egg white; high-protein plant foods like seitan, tofu, tempeh, etc.; and protein powder and bars.

营养碳水化合物

Nutritious Carbs

相对未经加工的食物，主要含有碳水化合物，如水果、蔬菜、豆类、块茎和全谷物。

Relatively unprocessed foods that are mostly carbohydrate, like fruits, veggies, legumes, tubers, and whole grains.

健康脂肪

Healthy Fat

相对未经加工的食物，主要含有脂肪，如橄榄油、鳄梨、坚果和坚果酱；种子；全蛋；以及全脂乳制品，如普通酸奶、奶酪、黄油和牛奶。

Relatively unprocessed foods that are mostly fat, like olive oil, avocado, nuts and nut butters; seeds; whole egg; and full-fat dairy like regular yogurt, cheese, butter, and milk.

零食

Treats

加工程度较高、营养价值较低的食品和高热量饮料，通常添加糖，如白面包和意大利面、苏打水、能量饮料、果汁、糖果、早餐麦片和能量棒以及糕点。

More highly processed and less nutritious foods and caloric beverages, often with added sugar, like white bread and pasta, soda, energy drink, fruit juice, candy, breakfast cereal and bars, and pastry.

食谱

Recipes

最好选择提供宏量营养素的食谱，或者选择足够简单、可以自己计算宏量的食谱

It’s best to choose recipes that provide macros or that are simple enough for you to work out the macros yourself

餐厅餐点

Restaurant Meals

最适合膳食计划的餐点简单且易于量化，例如烤猪排配球芽甘蓝和红薯角、鸡肉羽衣甘蓝沙拉配面包丁和调料，以及烤三文鱼片配烤土豆和烤芦笋。

4.决定吃多少。

4. Decide how much to eat.

现在我们已经确定了您最喜欢的食物，是时候将它们变成满足您所有营养需求的美味佳肴了。

Now that we’ve identified your favorite foods, it’s time to turn them into delicious meals that meet all of your nutritional needs.

不过，在我们开始之前，请花点时间下载本书附带的免费奖励材料（www.biggerleanerstronger.com/bonus），因为它包含膳食计划模板以及现成的膳食计划，可帮助您遵循并应用您在这里学到的知识。

Before we get started, however, take a moment to download the free bonus material that comes with this book (www.biggerleanerstronger.com/bonus) because it contains meal plan templates as well as ready-made meal plans that’ll help you follow along and apply what you learn here.

概述

Overview

制定膳食计划最有效的方法是分层进行。首先，添加主要蛋白质来源；然后是营养丰富的碳水化合物，从三到五份蔬菜开始；然后是主要的健康脂肪来源；最后是零食。为了便于计算，在执行每个步骤时，你需要从每日目标中减去增加的卡路里和宏量营养素（看看你还能吃多少食物），然后，如果需要，你可以调整份量和食物种类，以调整你的数值。

The most efficient way to build a meal plan is in layers. First, you add your primary sources of protein; then, your nutritious carbs, starting with three-to-five portions of vegetables; then, your primary sources of healthy fat; and finally, your treats. To keep the math manageable, you subtract the calories and macros added from your daily targets as you move through each step in the sequence (to see how much more food you can eat), and then, if needed, you massage portions and possibly foods to hone your numbers.

你的膳食计划中的卡路里和宏量营养素不必完全符合你的目标。它们只要足够接近就行，而且你的卡路里和蛋白质摄入量远比碳水化合物和脂肪重要。我建议你调整计划，直到你的卡路里摄入量与目标卡路里摄入量相差在5%左右，蛋白质摄入量与目标蛋白质摄入量相差在10%左右，这样你的碳水化合物和脂肪摄入量就可以适当增加或减少，从而做出你想要的餐食。

The calories and macros in your meal plan don’t have to match your targets perfectly, either. They just have to be close enough, and your calories and protein matter far more than your carbs and fat. I recommend tweaking your plan until you’re within 5 percent or so of your calorie target and 10 percent of your protein target, allowing your carbs and fat to shift up or down to make meals that you want to eat.

有两种方法可以实现膳食计划的这种精确度：

There are two ways to achieve this level of precision in meal planning:

你可以在像www.cronometer.com （我最喜欢的网站）这样的在线数据库里查找你想吃的食物，然后使用食物秤和一些餐具来学习非预包装食品和饮料的适当份量。一旦学会了，如果你足够相信自己的眼睛，就可以把这些工具收起来；或者继续使用它们来确保准确，直到你相信为止。例如，假设你的膳食计划需要100克干燕麦片（你自己煮的），50克蓝莓和4盎司全脂牛奶。你很可能本能地不知道这到底是多少食物，所以一开始，你会用食物秤和量杯来学习，等掌握了之后再用肉眼观察。
You can look up the foods you want to eat in an online database like www.cronometer.com (my favorite) and then use a food scale and utensils to learn the proper portions of non-prepackaged foods and beverages. Once learned, you can put the tools away if you trust your eye enough or continue using them for assurance until you do. For example, say your meal plan calls for 100 grams of dry oatmeal (that you cook) with 50 grams of blueberries and 4 ounces of whole milk. Odds are you don’t instinctively know how much food that is, so in the beginning, you’d use your food scale and measuring cup to learn, and then go by sight once you’ve got it.
你可以使用一种非正式的目测食物的方法，不需要任何软件或硬件，比如用手掌、拳头和拇指来比较食物的份量。例如，上面的食物可以表示为“一拳”干燕麦片、“半拳”蓝莓和半杯（你可以很容易地想象）全脂牛奶。
You can use an informal method of eyeballing foods that doesn’t require any software or hardware, like comparing portions to your palm, fist, and thumb. For instance, the meal above may be expressed as a “fist” of dry oatmeal, a “half-fist” of blueberries, and a half-cup (which you can easily visualize) of whole milk.

两种方法都可以，但第一种最准确，所以我会在本书中教你。当然，它也更复杂，这可能会让人觉得更难，但正如你将看到的，它更像是学习按数字绘画。

Both approaches can work, but as the first style is the most accurate, that’s what I’ll teach you in this book. It’s also more involved, of course, which may make it seem more daunting, but as you’ll see, it’s more like learning to paint by numbers.

此外，为了帮助您充分理解制定“更大更瘦更强”饮食计划的每个步骤，我们将为一个虚构的肌肉男乔·布罗 (Joe Bro) 制定一个饮食计划，他体重 220 磅，想要减肥，并计划每天摄入以下数量的卡路里和宏量营养素：

Also, to help you fully understand each step of creating a Bigger Leaner Stronger meal plan, we’ll build one as we go for a fictitious meathead named Joe Bro, who weighs 220 pounds and wants to lose fat, and who plans on eating the following number of calories and macros every day:

2200卡路里
2,200 calories
200克蛋白质
200 grams of protein
200克碳水化合物
200 grams of carbs
65克脂肪
65 grams of fat

让我们从第一步开始——找出您（和乔）的蛋白质来源。

Let’s start with step one—working out your (and Joe’s) sources of protein.

1.添加蛋白质。

1. Add your protein.

在此步骤中，您需要添加主要蛋白质来源，直到满足大部分（80% 左右）的每日蛋白质需求。为什么不是 100%？因为碳水化合物和脂肪也会增加一些蛋白质摄入，这应该会使您的蛋白质摄入接近 100%（如果没有达到，您可以根据需要轻松调整膳食）。

In this step, you want to add primary sources of protein until you meet most (80 percent or so) of your daily protein needs. Why not 100 percent? Because your carbs and fats will add some protein as well, and this should bring you close to 100 percent (and if it doesn’t, you can easily adjust meals as necessary).

至于如何在你的膳食计划中分配蛋白质，我有几点建议：

As for how to distribute your protein throughout your meal plan, I have a couple of recommendations:

尽量一次摄入30到40克蛋白质。虽然我们的身体只能吸收少量蛋白质（很多人声称20到30克）的说法并不属实，但单份蛋白质所能促进的肌肉增长量是有上限的。同样，达到这个上限也有一个最低蛋白质摄入量。因此，目标是摄入足够的蛋白质以最大限度地促进肌肉增长，但又不能摄入过多，以免其中一些蛋白质“无法利用”而被排出体外。对大多数人来说，这个最佳摄入量是30到40克蛋白质左右。不过，不要被这个范围所束缚。例如，如果你想吃一顿饭，蛋白质含量达到60克或更多，那就随意享用吧，但尽量不要养成这种习惯。
Try to eat 30-to-40 grams of protein at a time. While it’s untrue that our bodies can only absorb small amounts of protein (many people claim 20-to-30 grams), there is an upper limit to how much muscle growth can occur from a single serving of protein. Similarly, there’s also a minimum amount of protein required to reach that ceiling. The goal, then, is to eat enough protein to maximize muscle growth but not so much that some of it is essentially “unusable” and thus eliminated. In most people, this serving-size sweet spot is around 30-to-40 grams of protein. Don’t feel beholden to this range, though. If, for example, a meal you want to eat contains 60 grams of protein or even more, help yourself, but try not to make this a habit.
每天至少吃三份蛋白质。研究表明，这有助于控制食欲，也可能更有利于肌肉增长。
Eat at least three servings of protein every day. Research shows that this is better for controlling appetite and likely better for muscle building.

将主要蛋白质来源添加到您的膳食计划后，就该进行一些卡路里和宏量营养素的整理了。具体来说，从您的每日目标中减去您添加的食物的总卡路里和蛋白质、脂肪和碳水化合物的克数，看看您还剩下多少。当您已经达到了蛋白质需求的80%左右，并且还剩下足够的碳水化合物和脂肪来维持身体活动时，您就做对了这一步（例如，如果您添加过多的高脂肪蛋白质，您可能没有足够的脂肪来补充您想吃的其他食物）。

Once you’ve added the primary sources of protein to your meal plan, it’s time for a bit of calorie and macro housekeeping. Specifically, subtract the total calories and grams of protein, fat, and carbs in the foods that you added from your daily targets to see how much of each you have left. You’ve done this step correctly when you’ve reached about 80 percent of your protein needs and left yourself with plenty of carbs and fat to keep working with (if you add too much high-fat protein, for instance, you may not have enough fat left for the other foods you want to eat).

让我们看看之前遇到的乔的情况。他体重220磅，想要减肥，他的每日卡路里和宏量营养素目标是：

Let’s see how all this would look for Joe, whom we met earlier. Recall that he weighs 220 pounds and wants to lose fat, and his daily calorie and macro targets are:

2200卡路里
2,200 calories
200克蛋白质
200 grams of protein
200克碳水化合物
200 grams of carbs
65克脂肪
65 grams of fat

他的饮食计划可以这样开始：

Here’s how his meal plan could begin:

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

Skyr，2%脂肪，原味

Skyr, 2% fat, plain

300克

300 g

223

34克

34 g

10克

10 g

5克

5 g

午餐（中午 12 点）

Lunch (12 p.m.)

鸡胸肉，去皮，去骨，烤制

Chicken, breast, skinless, boneless, grilled

150克

150 g

248

47克

47 g

0克

0 g

5克

5 g

点心

（下午 3 点）

Snack

(3 p.m.)

原味干酪，脂肪含量 2%

Cottage cheese, 2% fat, plain

220克

220 g

178

24克

24 g

10克

10 g

5克

5 g

乳清蛋白

Whey protein

30克

30 g

105

23克

23 g

2克

2 g

0克

0 g

晚餐（下午 6 点）

Dinner (6 p.m.)

牛肉，牛腰肉，

Beef, sirloin,

去掉脂肪

trimmed of fat

150克

150 g

275

45克

45 g

0克

0 g

9克

9 g

全部的

Total

1,029

173克

173 g

22克

22 g

24克

24 g

其余的

Remaining

1,171

27克

27 g

178克

178 g

41克

41 g

如您所见，乔添加了四份蛋白质，总计 1,029 卡路里、173 克蛋白质、22 克碳水化合物和 24 克脂肪。

As you can see, Joe has added four servings of protein, totaling 1,029 calories, 173 grams of protein, 22 grams of carbs, and 24 grams of fat.

让我们继续下一步的膳食计划并开始添加碳水化合物。

Let’s continue to the next meal planning step and start adding carbs.

2.添加营养碳水化合物。

2. Add your nutritious carbs.

健康的饮食需要每天吃几份营养丰富的碳水化合物（尤其是蔬菜），所以这一步分为两部分：

A healthy diet requires eating several servings of nutritious carbs (vegetables in particular) every day, so this step has two parts:

在您的膳食计划中添加蔬菜。
Adding vegetables to your meal plan.
添加其他营养碳水化合物，如水果、全谷物、豆类和块茎。
Adding other nutritious carbs, like fruits, whole grains, legumes, and tubers.

您还可以选择多种受欢迎的食物：

You have many popular foods to choose from too:

蔬菜

Vegetables

水果

Fruits

全谷物、豆类和块茎

Whole Grains, Legumes, and Tubers

朝鲜蓟

Artichokes

苹果

Apples

苋菜

Amaranth

芝麻菜

Arugula

杏子

Apricots

大麦

Barley

芦笋

Asparagus

香蕉

Bananas

甜菜

Beets

甜菜叶

Beet greens

黑莓

Blackberries

黑豆

Black beans

甜椒

Bell peppers

蓝莓

Blueberries

黑眼豌豆（豇豆）

Black-eyed peas (cowpeas)

白菜

Bok choy

哈密瓜

Cantaloupe

黑米

Black rice

西兰花

Broccoli

樱桃

Cherries

荞麦

Buckwheat

抱子甘蓝

Brussels sprouts

蔓越莓

Cranberries

糙米

Brown rice

卷心菜

Cabbage

日期

Dates

碾碎干小麦

Bulgur

胡萝卜

Carrots

无花果

Figs

白豆

Cannellini beans

菜花

Cauliflower

葡萄

Grapes

木薯（又名木薯、竹芋）

Cassava (aka yuca, arrowroot)

芹菜

Celery

柚子

Grapefruit

鹰嘴豆

Chickpeas (garbanzo beans)

细香葱

Chives

甘露

Honeydew

玉米

Corn

羽衣甘蓝

Collard greens

猕猴桃

Kiwifruit

蔓越莓豆

Cranberry beans

黄瓜

Cucumber

柑橘（小柑橘、无核小蜜柑、橘子）

Mandarin oranges (clementines, satsumas, tangerines)

单粒小麦

Einkorn

茄子

Eggplant

芒果

Mangoes

法罗

Farro

苣荬菜

Endive

油桃

Nectarines

蚕豆

Fava beans

茴香

Fennel

橙子

Oranges

大北豆

Great northern beans

绿豆

Green beans

木瓜

Papayas

日本红薯

Japanese sweet potatoes

蒜

Garlic

桃子

Peaches

芸豆

Kidney beans

豆薯

Jicamas

梨

Pears

扁豆

Lentils

羽衣甘蓝

Kale

菠萝

Pineapple

利马豆

Lima beans

泡菜

Kimchi

李子

Plums

粟

Millet

苤

Kohlrabi

覆盆子

Raspberries

绿豆

Mung beans

韭菜

Leeks

草莓

Strawberries

海军豆

Navy beans

莴苣

Lettuce

西瓜

Watermelon

麦片

Oatmeal

蘑菇

Mushrooms

防风草

Parsnips

芥菜

Mustard greens

豌豆

Peas

秋葵

Okra

斑豆

Pinto beans

洋葱

Onions

爆米花

Popcorn

泡菜

Pickles

藜麦

Quinoa

南瓜

Pumpkin

红豆

Red beans

萝卜

Radishes

红土豆

Red potatoes

大黄

Rhubarb

斯佩耳特小麦

Spelt

酸菜

Sauerkraut

红薯

Sweet potatoes

青葱

Shallots

芋头

Taro

海藻

Seaweed

苔麸

Teff

菠菜

Spinach

Vitelotte土豆

Vitelotte potatoes

南瓜、冬南瓜

Squash, butternut

白土豆

White potatoes

南瓜、意大利面

Squash, spaghetti

野生稻

Wild rice

南瓜，黄色

Squash, yellow

瑞士甜菜

Swiss chard

酸浆果

Tomatillos

西红柿

Tomatoes

菱角

Water chestnut

西洋菜

Watercress

西葫芦

Zucchini

和你之前添加蛋白质一样，在这一步添加碳水化合物，直到达到每日目标摄入量的80%左右。这样，到时候你就能有足够的空间来添加零食了。

As you did with protein, in this step, add carbs until you’ve reached about 80 percent of your daily target. This way, you should have enough room when it comes time to add treats.

添加蔬菜时，每天至少要吃三份拳头大小的蔬菜，尽量达到六份。此外，为了加分，至少要包含一份深色绿叶蔬菜，例如菠菜、生菜、羽衣甘蓝或羽衣甘蓝，因为它们富含硝酸盐以及其他有益化合物，包括异硫氰酸酯和钾。大多数人喜欢在午餐和晚餐中加入绿叶蔬菜（沙拉和配菜很受欢迎），但您可以根据自己的喜好来选择。例如，蔬菜煎蛋卷可以作为一顿美味的早餐，而水果菠菜冰沙则是完美的零食。此外，如果您愿意，您可以在一餐中吃多份蔬菜，最多可以吃所有蔬菜。将蔬菜分成几餐食用没有优缺点。

When adding vegetables, aim for at least three fist-sized portions per day and try to get to six. Also, for bonus points, include at least one serving of dark leafy greens like spinach, lettuce, kale, or collard greens because of their abundance of nitrates as well as other beneficial compounds, including isothiocyanates and potassium. Most people like to work greens into lunches and dinners (salads and side dishes are popular), but do it however you prefer. A veggie omelet can be a great breakfast, for instance, and a fruit-and-spinach smoothie can make for a perfect snack. Additionally, you can eat more than one serving of vegetables in a single meal, up to all of them, if you’d like. Splitting up your vegetables across different meals has no advantages or disadvantages.

把蔬菜写在纸上后，接下来就是其他营养碳水化合物的摄入，再计算一下添加的卡路里和宏量营养素，然后从剩余的膳食计划中扣除。此时，你应该已经消耗了很少（如果有的话）蛋白质、少量碳水化合物和大量脂肪。

Once you’ve put your vegetables on paper, other nutritious carbs are next, with another round of tallying the calories and macros added and subtracting them from what you have left for the rest of your meal plan. At this point, you should have little (if any) of your protein unused, a bit of your carbs, and much of your fat.

让我们看看这一步对乔有何作用（新增加的内容以斜体表示）。

Let’s see how this step could work for Joe (new additions are italicized).

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

Skyr，2%脂肪，原味

Skyr, 2% fat, plain

300克

300 g

223

34克

34 g

10克

10 g

5克

5 g

香蕉

Banana

152克

152 g

135

1克

1 g

35克

35 g

0克

0 g

午餐

（中午 12 点）

Lunch

(12 p.m.)

鸡胸肉，去皮，去骨，烤制

Chicken, breast, skinless, boneless, grilled

150克

150 g

248

47克

47 g

0克

0 g

5克

5 g

白菜

Bok choy

150克

150 g

3克

3 g

3克

3 g

0克

0 g

灯笼椒

Bell pepper

100克

100 g

1克

1 g

5克

5 g

0克

0 g

洋葱

Onion

70克

70 g

二十八

1克

1 g

6克

6 g

0克

0 g

点心

（下午 3 点）

Snack

(3 p.m.)

原味干酪，脂肪含量 2%

Cottage cheese, 2% fat, plain

220克

220 g

178

24克

24 g

10克

10 g

5克

5 g

乳清蛋白

Whey protein

30克

30 g

105

23克

23 g

2克

2 g

0克

0 g

全麦面包

（2片）

Whole wheat bread

(2 slices)

86克

86 g

218

10克

10 g

37克

37 g

3克

3 g

晚餐（下午 6 点）

Dinner (6 p.m.)

牛肉，牛腰肉，

Beef, sirloin,

去掉脂肪

trimmed of fat

150克

150 g

275

45克

45 g

0克

0 g

9克

9 g

甘薯

Sweet potato

300克

300 g

228

4克

4 g

53克

53 g

1克

1 g

番茄

Tomato

100克

100 g

1克

1 g

4克

4 g

0克

0 g

芦笋

Asparagus

100克

100 g

2克

2 g

4克

4 g

0克

0 g

全部的

Total

1,714

196克

196 g

169克

169 g

28克

28 g

其余的

Remaining

486

4克

4 g

31克

31 g

37克

37 g

现在我们准备将健康脂肪纳入膳食计划。

Now we’re ready to work healthy fats into the meal plan.

3.添加健康脂肪。

3. Add your healthy fat.

现在，是时候将剩余的大部分脂肪（约80%）分配给你喜欢的营养丰富的高脂肪食物了，重点是不饱和脂肪。最受欢迎的选择是：

Now it’s time to allot most (about 80 percent) of the fat you have remaining to nutritious fatty foods that you like, with an emphasis on unsaturated fat. The most popular choices are:

油（尤其是橄榄油）和黄油
Oils (and olive oil in particular) and butter
坚果酱
Nut butters
坚果和种子
Nuts and seeds
奶酪
Cheese
牛奶
Milk
蛋
Egg
牛油果
Avocado

当您在膳食计划中添加完健康脂肪后，从剩余总量中减去它们的卡路里和宏量营养素。

When you’re done adding healthy fat to your meal plan, subtract their calories and macros from your remaining totals.

现在让我们为乔做这件事（新增加的内容用斜体表示）。

Let’s do this now for Joe (new additions are italicized).

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

Skyr，2%脂肪，原味

Skyr, 2% fat, plain

300克

300 g

223

34克

34 g

10克

10 g

5克

5 g

香蕉

Banana

152克

152 g

135

1克

1 g

35克

35 g

0克

0 g

杏仁

Almonds

20克

20 g

121

4克

4 g

4克

4 g

11克

11 g

午餐

（中午 12 点）

Lunch

(12 p.m.)

鸡胸肉，去皮，去骨，烤制

Chicken, breast, skinless, boneless, grilled

150克

150 g

248

47克

47 g

0克

0 g

5克

5 g

白菜

Bok choy

150克

150 g

3克

3 g

3克

3 g

0克

0 g

灯笼椒

Bell pepper

100克

100 g

1克

1 g

5克

5 g

0克

0 g

洋葱

Onion

70克

70 g

二十八

1克

1 g

6克

6 g

0克

0 g

芝麻油调味料

Sesame oil dressing

14克

14 g

124

0克

0 g

0克

0 g

14克

14 g

点心

（下午 3 点）

Snack

(3 p.m.)

原味干酪，脂肪含量 2%

Cottage cheese, 2% fat, plain

220克

220 g

178

24克

24 g

10克

10 g

5克

5 g

乳清蛋白

Whey protein

30克

30 g

105

23克

23 g

2克

2 g

0克

0 g

全麦面包

（2片）

Whole wheat bread

(2 slices)

86克

86 g

218

10克

10 g

37克

37 g

3克

3 g

晚餐（下午 6 点）

Dinner (6 p.m.)

牛肉，牛腰肉，

Beef, sirloin,

去掉脂肪

trimmed of fat

150克

150 g

275

45克

45 g

0克

0 g

9克

9 g

甘薯

Sweet potato

300克

300 g

228

4克

4 g

53克

53 g

1克

1 g

番茄

Tomato

100克

100 g

1克

1 g

4克

4 g

0克

0 g

芦笋

Asparagus

100克

100 g

2克

2 g

4克

4 g

0克

0 g

全部的

Total

1,959

200克

200 g

173克

173 g

53克

53 g

其余的

Remaining

241

0克

0 g

27克

27 g

12克

12 g

4.添加您的零食。

4. Add your treats.

正如您在第 9 章中了解到的，您每日摄入的卡路里中高达 20% 可能来自营养价值较低的食物和饮料，包括酒精、甜点和高度加工的碳水化合物，例如白面包和意大利面、百吉饼、糕点等。以下是如何将这些食物纳入您的膳食计划的方法：

As you learned in chapter 9, up to 20 percent of your daily calories can come from less-than-nutritious foods and beverages, including alcohol, desserts, and highly processed carbohydrates such as white bread and pasta, bagels, pastries, etc. Here’s how to include these foods in your meal plan:

确定您可以在膳食计划中添加多少“垃圾卡路里”。
Establish how many “junk calories” you can add to your meal plan.
决定您想吃什么、喝什么。
Decide what you’d like to eat and drink.
在您的膳食计划中添加零食。
Add treats to your meal plan.
根据需要调整其他餐点以使您的数字更加完整。
Adjust other meals as needed to round out your numbers.

让我们回顾一下每个步骤。

Let’s go over each step.

1.确定您可以在膳食计划中添加多少“垃圾卡路里”。

1. Establish how many “junk calories” you can add to your meal plan.

首先，将你的每日卡路里目标乘以 0.2，计算出你每日卡路里摄入量的 20%。这是你每天可以摄入的低质量卡路里的最大量。（如果你不想吃这么多，可以不吃，但也不必害怕。）

First, calculate 20 percent of your daily calories by multiplying your daily calorie target by 0.2. This is the maximum amount of lower-quality calories that you can eat every day. (You don’t have to eat this many if you don’t want to, but you shouldn’t be afraid to either.)

接下来，将此与你膳食计划中剩余的卡路里进行比较。如果剩余卡路里在10%到20%之间，你可以继续添加零食。如果剩余卡路里不到10%，你可能需要先留出一些空间再继续（一两块巧克力或一两汤匙冰淇淋算不上什么甜点）。为了释放卡路里来享受美食，只需减少碳水化合物或脂肪的摄入量（但不要减少蛋白质的摄入量，除非你超标）。因为每克碳水化合物含有4卡路里，每克脂肪含有9卡路里，所以不需要进行大的调整。小的调整很快就会产生巨大的效果。

Next, compare this to how many calories you have remaining in your meal plan. If you have between 10 and 20 percent of your calories left, you can move ahead with adding treats. If you have less than 10 percent left, though, you’ll probably want to make some more room for treats before continuing (a square or two of chocolate or tablespoon or two of ice cream isn’t much of a dessert). To free up calories for indulgences, simply shave your carbs or fats (but not protein, unless you’re over your target). Because each gram of carbohydrate has 4 calories and each gram of fat has 9 calories, it won’t take major changes. Small adjustments add up quickly.

例如，如果乔只剩下 100 卡路里的零食（约占总卡路里的 5%），他可以少吃一片面包来获得 109 卡路里，并在早餐时放弃香蕉来获得另外 135 卡路里，这样他在这一步就可以使用 344 卡路里。

For instance, if Joe only had 100 calories left for treats (about 5 percent of his total calories), he could eat one fewer slice of bread to gain 109 calories and ditch the banana at breakfast to get back another 135 calories, giving him 344 calories to play with in this step.

2.决定你想吃什么、喝什么。

2. Decide what you’d like to eat and drink.

当你的卡路里足够添加零食时，从你的清单中挑选一些你最喜欢的，并在网上查询每份零食的卡路里含量。根据你的调查结果决定如何进行。你想把这一步的所有卡路里都投入到一种零食中吗？或者把它们分成两种或三种？

Once you have enough calories to add treats, choose a few options from your list that you’d most enjoy, and research online how many calories they contain per serving. Decide how to proceed based on what you find. Would you like to commit all of your calories in this step to just one? Or maybe split them between two or all three?

然而，如果您发现您的选择含有过多的卡路里，那么您可以进一步调整其他膳食，以在此步骤中恢复更多的卡路里（只要不超过每日总量的 20%），或者您可以回到您最喜欢的食物列表中寻找其他可行的食物。

If you find that your choices contain too many calories, however, you can make further adjustments to your other meals to reclaim more calories for this step (so long as you don’t go above 20 percent of your daily total), or you can go back to your list of favorite foods to look for something else that’ll work.

例如，假设乔在这一步剩余了20%的允许摄入量（440卡路里）。他喜欢吃苹果馅饼，但了解到每个馅饼大约含有500卡路里。因此，他没有选择吃掉3/4个馅饼作为甜点，而是考虑了其他选择，最终选择了圣代冰淇淋，因为他觉得圣代冰淇淋更能满足他的需求。

For example, suppose that Joe has his full 20 percent allowance remaining for this step (440 calories). He loves apple fritters, but learns that each one contains about 500 calories. So rather than eating ¾ of a fritter for dessert, he considers alternatives and settles on an ice cream sundae instead because he’ll find it more satisfying.

3.在您的膳食计划中添加零食。

3. Add treats to your meal plan.

重复此操作，直到你对所有餐食都满意为止。如果添加零食后仍有剩余卡路里，可以根据需要将它们添加到其他餐食中。例如，如果乔剩余200卡路里，他可以添加几块黑巧克力、两到三杯低卡路里冰淇淋（例如Halo Top）或一片桃子馅饼（约100克）。

Work this over until you’re happy with all of your meals, and if, after adding your treats, you still have calories left over, fit them into other meals as desired. For instance, if Joe were left with 200 calories, he could add a few squares of dark chocolate, two-to-three cups of low-calorie ice cream (such as Halo Top), or one slice of peach cobbler (about 100 grams).

说到乔，让我们完成他的膳食计划（最后添加的内容以斜体表示）。

Speaking of Joe, let’s finish his meal plan (final additions are italicized).

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

Skyr，2%脂肪，原味

Skyr, 2% fat, plain

300克

300 g

223

34克

34 g

10克

10 g

5克

5 g

香蕉

Banana

152克

152 g

135

1克

1 g

35克

35 g

0克

0 g

杏仁

Almonds

20克

20 g

121

4克

4 g

4克

4 g

11克

11 g

午餐

（中午 12 点）

Lunch

(12 p.m.)

鸡胸肉，去皮，去骨，烤制

Chicken, breast, skinless, boneless, grilled

150克

150 g

248

47克

47 g

0克

0 g

5克

5 g

白菜

Bok choy

150克

150 g

3克

3 g

3克

3 g

0克

0 g

灯笼椒

Bell pepper

100克

100 g

1克

1 g

5克

5 g

0克

0 g

洋葱

Onion

70克

70 g

二十八

1克

1 g

6克

6 g

0克

0 g

芝麻油调味料

Sesame oil dressing

14克

14 g

124

0克

0 g

0克

0 g

14克

14 g

点心

（下午 3 点）

Snack

(3 p.m.)

原味干酪，脂肪含量 2%

Cottage cheese, 2% fat, plain

220克

220 g

178

24克

24 g

10克

10 g

5克

5 g

乳清蛋白

Whey protein

30克

30 g

105

23克

23 g

2克

2 g

0克

0 g

全麦面包

（2片）

Whole wheat bread

(2 slices)

86克

86 g

218

10克

10 g

37克

37 g

3克

3 g

晚餐（下午 6 点）

Dinner (6 p.m.)

牛肉，牛腰肉，

Beef, sirloin,

去掉脂肪

trimmed of fat

150克

150 g

275

45克

45 g

0克

0 g

9克

9 g

甘薯

Sweet potato

300克

300 g

228

4克

4 g

53克

53 g

1克

1 g

番茄

Tomato

100克

100 g

1克

1 g

4克

4 g

0克

0 g

芦笋

Asparagus

100克

100 g

2克

2 g

4克

4 g

0克

0 g

黑巧克力

Dark chocolate

30克

30 g

175

2克

2 g

15克

15 g

11克

11 g

全部的

Total

2,134

202克

202 g

188克

188 g

64克

64 g

其余的

Remaining

-2克

-2 g

12克

12 g

1克

1 g

让我们看看他的表现。最终他摄入了2134卡路里——距离目标值只有3%（很棒）——蛋白质摄入量几乎达到了100%（完美），碳水化合物和脂肪的摄入量也略有减少（没问题）。换句话说，按照你刚刚学到的系统，乔制定了一个非常有效的膳食计划，你也可以！

Let’s see how he did. He ended with 2,134 calories—3 percent from his target (great)—hit just about 100 percent of his protein needs (perfect), and wound up with slightly fewer carbs and fat (no problem). In other words, by following the system you just learned, Joe made a meal plan that’ll work like gangbusters, and you can too!

另外，为了确保你了解有效且精心设计的膳食计划是什么样的，我在本书的附赠资料中附赠了几个不同体型、想要减脂增肌的案例。你可以在制定自己的膳食计划时参考这些膳食计划作为参考，或者如果你看到一个你喜欢的，也可以直接照做——如果你还不想花时间自己制定一份定制的膳食计划，这是一个简单的解决方法。

Also, just to ensure that you understand what effective and well-designed meal plans look like, I’ve included in the bonus material that came with this book several examples of various sizes who want to cut and lean gain. You can refer to these meal plans as models when you’re building your own, or if you see one that you like, you can simply follow it—an easy workaround if you’re not inclined to take the time to create a custom meal plan yet.

如果您想遵循其中一个预先制定的计划，那么您需要了解以下几点：

If you want to follow one of the premade plans, there are a few things you need to know, though:

减脂增肌时，请从最接近您当前体重的计划开始，然后向下取整。例如，如果您体重 241 磅，想要减重，那么请选择 230 磅的计划，而不是 250 磅的计划；如果您体重 178 磅，想要增肌，那么请选择 170 磅的计划。
When cutting and lean gaining, start with the plan closest to your current body weight, rounding down. If you’re 241 pounds and want to cut, for instance, go with the 230-pound plan and not the 250-pound one; and if you’re 178 pounds and want to lean gain, use the 170-pound plan.
减脂时，一旦减脂计划与下一个最低减脂计划的减脂量相差不到5磅，如果还想继续减脂，就切换到下一个最低减脂计划。如果你已经用230磅的计划减到215磅，那就切换到210磅的计划继续减脂。
When cutting, once you’re within 5 pounds of the next-lowest plan, switch to it if you want to keep cutting. If you’ve used the 230-pound plan to cut down to 215 pounds, switch to the 210-pound plan to keep losing fat.
增肌期间，如果想继续增肌，一旦减重幅度与下一个最高减重计划相差 5 磅以内，就切换到下一个最高减重计划。如果增重达到 185 磅，就切换到 190 磅的计划。
When lean gaining, once you’re within 5 pounds of the next-highest plan, switch to it if you want to keep lean gaining. If you’ve lean gained up to 185 pounds, switch to the 190-pound plan.

让你的膳食计划更诱人

Making Your Meal Plans More Appetizing

如果每天吃几份肉和海鲜已经让你感到厌烦，别担心——只需一些简单的调味技巧，就能让你的食物从“淡而无味”变得“惊艳”。以下是三个最佳方法：

If the prospect of eating several servings of meat and seafood every day is already getting you down, don’t worry—with some simple seasoning tips, you can take your chow from “weak” to “wow.” The three best tools are:

盐
Salt
酸
Acids
香料和调味品
Spices and seasonings

让我们逐一回顾一下。

Let’s review each.

盐

Salt

几十年来，我们一直被告知要严格限制盐和钠（一种对我们的健康至关重要的矿物质）的摄入，以降低高血压的风险。然而，最近的研究表明，这可能没有必要。Cochrane系统评价数据库中发表的一项广泛综述得出结论：“几乎没有证据表明减少盐摄入量具有长期益处”，埃克塞特大学的科学家随后对 6,000 多名受试者进行了分析，发现对于血压正常或高血压的人群来说，没有证据表明减少盐摄入量是降低心脏病发作、中风或死亡风险的有效方法。此外，发表在《美国医学会杂志·内科学》上的研究发现，降低钠的摄入量实际上可能与死于心脏病的风险增加有关。

For decades, we’ve been told to heavily restrict salt and sodium (a mineral vital to our health) to reduce the risk of high blood pressure. Recent research indicates this may not be necessary, however. An extensive review published in the Cochrane Database of Systematic Reviews concluded that “there is little evidence for long-term benefit from reducing salt intake,” and a subsequent analysis by scientists at the University of Exeter involving the review of more than 6,000 subjects found that in people with normal or high blood pressure, there’s no evidence that cutting salt intake is an effective means of reducing the risk of heart attack, stroke, or death. Furthermore, research published in the journal JAMA Internal Medicine found that a lower consumption of sodium may actually be associated with a greater risk of dying from heart disease.

这些发现的原因之一是，科学家们认识到，仅仅关注钠的摄入量并不能了解全部情况。还必须考虑钾的摄入量，以及钠和钾摄入量之间的关系。美国疾病控制与预防中心和哈佛大学的研究人员进行的一项研究发现，钠钾比例最高的人死于心脏病的可能性是比例最低的人的两倍，死于任何原因的风险也比比例最低的人高出50%。

One reason for these findings is that scientists have learned that you don’t get the whole story by looking only at sodium intake. You must also take potassium intake into account, as well as the relationship between sodium and potassium consumption. A study conducted by researchers at the Centers for Disease Control and Harvard University found that people with the highest ratio of sodium to potassium were twice as likely to die of a heart attack and had a 50 percent higher risk of death from any cause than people with the lowest ratio.

这是一个重大的公共卫生问题，因为尽管美国国家医学院（前身为美国医学研究所）建议每日摄入4.7克钾，但美国疾病控制与预防中心发布的一项研究发现，美国成年人的平均钾摄入量在2.3至3克之间。这使得钾摄入不足成为西方饮食中最常见的营养素缺乏症之一，因此《2015-2020年美国人膳食指南》将钾列为“公共卫生关注的营养素”。（不出所料，许多最佳的钾来源正是大多数人避免食用的食物——水果和蔬菜，例如香蕉、扁豆、牛油果、菠菜、豆类、南瓜、土豆和红薯、蘑菇和豌豆。）

This is a major public health problem because while the National Academy of Medicine (formerly the Institute of Medicine) recommends 4.7 grams of potassium per day, a study published by the Centers for Disease Control found that the average potassium intake among American adults was between 2.3 and 3 grams per day. That makes insufficient potassium intake one of the most common nutrient deficiencies in Western diets, which is why the 2015–2020 Dietary Guidelines for Americans labels potassium as a “nutrient of public health concern.” (And unsurprisingly, many of the best sources of potassium are the types of foods most people avoid—fruits and vegetables like bananas, lentils, avocados, spinach, beans, squash, potatoes and sweet potatoes, mushrooms, and peas.)

虽然有些人由于遗传因素对钠的敏感性高于其他人，限制钠摄入量对他们有益，但没有人应该完全或几乎完全从饮食中剔除这种元素化合物。只要你不食用大量预包装或高度加工的食品，也不食用过量盐分的食品，并且饮食中含有足够的钾（如果你遵循我的计划，钾的摄入量就会足够），你就不太可能遇到任何与钠相关的问题。

While some people are more sensitive to sodium than others because of genetic factors and can benefit from sodium restriction, nobody should nearly or wholly eliminate this elemental compound from their diet. As long as you’re not eating a large amount of prepackaged or highly processed foods or egregiously oversalting your meals, and so long as there’s enough potassium in your diet (and there will be if you follow my plan), you’re unlikely to run into any sodium-related problems.

了解了这一点，让我们来赞美一下盐在烹饪中的神奇功效，因为它是零卡路里食物增味剂中的超级明星——只需少量就能增强肉类和鱼类的鲜味，并提升与之搭配的其他调味料的口感。然而，要想有效地加盐，一定要“少而慢”。在给食物加盐时，均匀地撒上一点，尝一下再加更多；在做饭时，在台面上放一个盐瓶，在每个步骤中都放一些，并经常尝一下。比如，如果你在做汤，每次往锅里加入不咸的东西时，就加一点盐，并且经常尝尝汤的味道。你还应该尝试不同种类的盐。或者，在烹饪过程快结束时，当所有其他材料都加入后再加盐。

With that understanding, let’s sing some of salt’s culinary praises because it’s the superstar of zero-calorie food enhancers—just a dash enhances the flavor of meat and fish and elevates any other seasonings it’s paired with. To salt effectively, however, think “small and slow.” When you’re salting finished food, sprinkle a little evenly throughout and taste before adding more; and when you’re cooking, keep a salt shaker on the counter and add some at every stage of the process, tasting regularly. If you’re making a soup, for example, add a little salt every time you add something new to the pot that isn’t already salty, and sample the broth often. You should also experiment with different types of salts. Or, simply add salt toward the end of the process, when all of the other ingredients are added.

犹太盐、海盐和食盐的风味略有不同，可以用多种不同的方式使用，包括腌制、揉搓和调味。

Kosher salt, sea salt, and table salt all have slightly different flavor profiles and can be applied in a number of different ways, including brining, rubbing, and seasoning.

酸

Acids

如果你还记得高中化学知识，你就会知道酸和碱位于pH值的两端。在烹饪中，酸性食物会呈现出酸、辣、鲜或辣的味道，可以用来提升咸味或甜味食物的风味。例如，炖牛肉时加一点红酒醋可能会更好，而在水果沙拉中加入一点柠檬汁则会使其甜味更加突出。

If you remember some of your high-school chemistry, you know that acids and bases sit on opposite ends of the pH scale. In cooking, acidic foods have a sour, tangy, bright, or sharp taste, and they can be used to enhance the flavor of savory or sweet foods. A beef stew, for instance, may benefit from a splash of red wine vinegar, while a bit of lemon juice added to a fruit salad will make its sweetness pop.

腌料也能从酸中受益匪浅。与其直接把调味料涂在硬肉上，不如加入醋、番茄汁或柑橘汁等酸性物质，制成腌料，这样能帮助肉更好地吸收调味料。

Marinades also benefit greatly from acids. Instead of slapping some seasonings onto a tough cut of meat, turn them into a marinade by incorporating an acid like vinegar, tomato juice, or citrus juice, which will help the meat absorb the flavoring more deeply.

香料和调味料

Spices and Seasonings

世界上有多少种菜系，就有多少种香料和调味料可供选择，不同的搭配能让菜肴呈现出不同的风味。例如，不同的香料组合能让一道炒菜变成亚洲风味、牙买加风味，甚至是意大利风味。有很多口味可以尝试，我最喜欢的包括：

There are as many spice and seasoning options available to you as there are cuisines in the world, and different pairings take dishes in different directions. For example, with various spice combinations, you can turn a stir-fry into an Asian, jerk, or even Italian variation. There are many flavor profiles to experiment with, and my favorite categories include:

“温暖”的味道：小豆蔻、肉桂、肉豆蔻、咖喱和姜黄
“Warm” flavors: cardamom, cinnamon, nutmeg, curry, and turmeric
“辣”味：黑胡椒、红辣椒片、辣椒粉、辣椒酱和塔巴斯科辣椒酱
“Hot” flavors: black pepper, red pepper flakes, cayenne pepper, sriracha, and Tabasco
“绿色”口味：罗勒、欧芹、鼠尾草、迷迭香、龙蒿、薄荷和百里香
“Green” flavors: basil, parsley, sage, rosemary, tarragon, mint, and thyme
“辛辣”味道：大蒜、蒜粉、洋葱粉、葱、芥末、辣根
“Pungent” flavors: garlic, garlic powder, onion powder, scallion, mustard, and horseradish
“浓郁”风味：姜、橙皮和柠檬皮
“Zesty” flavors: ginger, orange zest, and lemon zest
“烟熏”口味：墨西哥辣椒、辣椒粉、烟熏盐和培根丁
“Smoky” flavors: chipotle, chili powder, smoked salt, and diced bacon
“坚果”口味：核桃、芝麻、大豆、山核桃、松子和开心果
“Nutty” flavors: walnuts, sesame, soy, pecans, pine nuts, and pistachios
“甜味”：糖、糖蜜、枫糖浆和蜂蜜
“Sweet” flavors: sugar, molasses, maple syrup, and honey

还要注意“过期”的香草和香料，定期检查保质期，并更换过期的。你也可以通过闻一闻香料或香草是否还能食用来判断。没有香味就等于没有味道。

Watch out for “dead” herbs and spices, too, by checking your use-by dates regularly and replacing those that have expired. You can also know if a spice or herb is still good by giving it a quick smell. No scent equals no flavor.

那么“欺骗餐”又如何呢？

What About “Cheat Meals”?

时不时地放手一搏感觉真好。放下压力和奋斗，活在当下。做个“人”。制定膳食计划意味着“作弊”（有些人称之为“自由”或“正常”饮食）——不计算卡路里或宏量营养素，也不关心营养。对此众说纷纭。有些人认为，即使稍微偏离计划也会有问题。另一些人则认为，只要不吃某些食物，稍微偏离计划也没问题。还有些人认为，像竞吃高手一样经常性地大吃一顿是可以的，甚至是有价值的。

It feels great to just let go from time to time. To stop stressing and striving and just live for the moment. To just “be human.” With meal planning, that means “cheating” (or “free” or “normal” eating as some call it)—no calorie or macro counting and no caring about nutrition. There are many opinions on this. Some people say that even slight departures from the plan can be problematic. Others are of a mind that straying is okay so long as you stay away from certain foods. Still others say it’s fine—even valuable—to routinely splurge like a competitive eater.

我的看法不同。你可以享受“计划外”饮食，几乎想吃什么就吃什么，但不能经常放纵自己暴饮暴食，否则后果自负。许多身材健美的人是这样处理的：他们会“完美地”（足够好地）执行饮食计划一周左右，然后吃点特别的——通常（但并非总是）是“欺骗餐”，而不是一天中的几餐——之后再回到饮食计划。他们坚持这种做法的原因通常与林务员烧掉掉落的树枝和灌木丛以防止野火的原因相同。通过定期在饮食恶魔尚未燃起时将其焚烧，你可以防止它们成为熊熊烈火的燃料。这种习惯也有科学依据。研究表明，定期进行这些“节食休息”的人往往会随着时间的推移减掉更多脂肪，因为总的来说，这能让他们更好地遵守计划，减少失误。

My take is different. You can enjoy “off-plan” eating without harm, with meals including just about anything you want to eat, but you can’t indulge in regular binges without paying the piper. Here’s how many fit people approach the matter: They follow their meal plans “perfectly” (good enough) for a week or so, then have something special—usually, but not always, in a “cheat meal” instead of in multiple meals throughout a day—and then return to their meal plan. They also usually stick to this practice for the same reason that foresters burn away fallen branches and undergrowth to prevent a wildfire. By regularly immolating your dietary demons when they’re just kindling, you can prevent them from becoming fuel for a raging inferno. There’s scientific support for this habit too. Studies have shown that people who take these regular “diet breaks” tend to lose more fat over time, because by and large, this leads to better compliance and fewer blunders.

因此，对于那些禁止吃欺骗餐的人，我要说呸。

So, to those who forbid cheat meals, I say pshaw.

然而，俗话说魔鬼藏在细节里，所以这里介绍如何在不破坏饮食习惯的情况下“作弊”：

The proverbial devil is in the details, though, so here’s how to “cheat” without ruining your diet:

每周只需做一两次。
Do it just once or twice per week.
尽量不要超过你的维持热量。
Try not to surpass your maintenance calories.
适量饮酒。
Drink alcohol sensibly.

我们将逐一回顾上述要点，但首先，我们先别用“作弊”这个词，因为它对非典型饮食这种良性甚至有益的行为带有过于明确和隐晦的负面含义。我们来谈谈“治疗”，它更能体现这种行为的本质。

We’ll review each of these points, but first, let’s dump the term “cheating” because it’s too explicitly and implicitly negative for the benign, even beneficial, activity of untypical eating. Let’s talk about treating instead, which better captures the essence of the deed.

什么构成“犒劳”？有两种：一天摄入的热量（无论种类，营养与否）超过计划；用非营养热量替代大部分营养热量。过度犒劳的弊端显而易见。减脂期间经常暴饮暴食，减脂就会停滞；增肌期间，脂肪又会快速增长。吃太多垃圾食品，会导致营养不足，甚至营养缺陷，从而损害健康。因此，你必须找到一个平衡点，才能有效地偏离你的饮食计划。让我们来学习如何做到这一点。

What constitutes “treating”? There are two varieties: Eating more calories (of any kind, nutritious or not) in a day than planned, and replacing most of your nutritious calories with nonnutritious ones. The drawbacks of over-treating are obvious. Overeat too often when cutting, and you’ll stop losing fat, and when lean gaining, you’ll start gaining fat too quickly. Eat too much junk food, and you’ll develop nutritional insufficiencies, and possibly deficiencies, that’ll erode your health. There’s a balance you must find, then, that allows you to productively wander from your meal plan. Let’s learn how to do that.

1.每周只做一到两次。

1. Do it just once or twice per week.

犒劳自己不一定非要大幅增加你当天的卡路里摄入量，但经常这样做确实会造成影响。如果你每周这样做几次，那么在减脂时，你很容易就能消除卡路里缺口，从而停止减脂；而在增肌时，你又会膨胀卡路里过剩，从而增加过多的脂肪。

Treating doesn’t have to spike your calorie intake for the day, but it often will. If you do that several times per week, you can easily erase your calorie deficit when cutting and halt fat loss, or swell your calorie surplus when lean gaining and gain too much fat.

然而，每周只限制自己吃一两次“犒劳”，无论是一顿大餐还是全天多次小餐，你都会找到正确的平衡。

Limit yourself to just one or two “treatings” per week, however, whether as single larger meals or multiple smaller ones throughout the day, and you’ll find the right balance.

2.尽量不要超过你的维持热量。

2. Try not to surpass your maintenance calories.

很多人并不知道自己最爱的美食究竟含有多少卡路里，尤其是那些为了追求最大满足感而淋上黄油、食用油和糖的餐厅菜肴。例如，2011年至2014年间，塔夫茨大学的科学家分析了旧金山、波士顿和小石城123家餐厅的360道晚餐主菜。他们发现，这些菜肴的平均热量约为1,200至1,500卡路里，具体取决于菜系（美式、意式和中式菜肴的热量最高）。觉得这很糟糕吗？在另一项研究中，公共利益科学中心的科学家发现，芝士蛋糕工厂提供的焦糖法式吐司含有2,780卡路里，配上培根，其中含有93克饱和脂肪（哎呀！）和24茶匙糖，以及一份奶油蝴蝶意面配鸡肉和烤大蒜，热量为2,410卡路里，饱和脂肪含量为63克。还要记住，这些数字只是主菜的量，如果加上一些面包、开胃菜和甜点（很多人都会这样做），卡路里含量就会飙升。因此，《欧洲临床营养学杂志》发表的一项研究得出结论，提供全方位服务的餐厅和快餐店之间的卡路里差别很小，这应该不足为奇。

Many people don’t know just how calorie-laden their favorite treat meals are, especially restaurant meals soused in butter, oil, and sugar to maximize satisfaction. For example, between 2011 and 2014, scientists at Tufts University analyzed 360 dinner entrees at 123 restaurants in San Francisco, Boston, and Little Rock. They found that the dishes had, on average, about 1,200- to-1,500 calories depending on the cuisine (American, Italian, and Chinese food were the highest).Think that’s bad? In another study, scientists at the Center for Science in the Public Interest found that the Cheesecake Factory offered a 2,780-calorie bruléed French toast with a side of bacon that packed 93 grams of saturated fat (yipes!) and 24 teaspoons of sugar, as well as a creamy farfalle pasta with chicken and roasted garlic that weighed in at 2,410 calories and 63 grams of saturated fat. Remember too that those numbers are just for entrees, and when you add in some bread and an appetizer and dessert (as many people do), the calories shoot into the stratosphere. It should surprise no one, then, that a study published in the European Journal of Clinical Nutrition concluded that there’s little caloric difference between full-service and fast-food dining.

这里的寓意很简单，就是在犒劳自己时要保持良好的判断力，因为如果吃得过量，你可能会让自己付出比预想中更大的代价。例如，以下是一些最受欢迎的犒劳食物的大致卡路里含量：

The moral here is simply to exercise good judgment when treating because if you overdo it, you can set yourself back further than you realize. For example, here are approximate calorie counts for the most popular treat foods:

培根芝士汉堡：每个汉堡595卡路里
Bacon cheeseburger: 595 calories per burger
奶油意面：每杯593卡路里
Creamy pasta: 593 calories per cup
炸薯条：每份498卡路里
French fries: 498 calories per large serving
深盘披萨：每片480卡路里
Deep-dish pizza: 480 calories per slice
加料玉米片：每盘1,590卡路里
Loaded nachos: 1,590 calories per plate
传统芝士蛋糕：每片400卡路里
Traditional cheesecake: 400 calories per slice
冰淇淋：每半杯270卡路里
Ice cream: 270 calories per half cup
山核桃派：每片541卡路里
Pecan pie: 541 calories per slice
巧克力曲奇：每块大曲奇 220 卡路里
Chocolate chip cookies: 220 calories per large cookie

正如你所见，当你开始把这些食物组合在一起时，卡路里的累积速度非常快。比如，一个培根芝士汉堡配一份薯条，再来一两杯冰淇淋，热量就会达到2000卡路里甚至更多，具体数值取决于具体情况（份量大小、家常菜还是快餐等等）。

As you can see, when you start combining items like these, the calories add up remarkably fast. A bacon cheeseburger with a side of fries followed by a cup or two of ice cream, for instance, stretches toward 2,000 calories or more, depending on circumstances (serving sizes, home-cooked or fast food, etc.).

出于以上种种原因，我们应该为“治疗”设定合理的界限，我建议尽量在维持热量（每日总能量消耗）左右结束“治疗”日，这通常是每磅体重14到15卡路里。你可以稍微超过这个上限——5%到10%——而不会出现问题，但如果你吃得太多，结果可能就不理想了（尤其是如果你反复这样做的话）。

For all these reasons, we should set reasonable boundaries for treating, and I recommend trying to end treat days around maintenance calories (your total daily energy expenditure), which is generally 14-to-15 calories per pound of body weight. You can surpass this ceiling by a small margin—5-to-10 percent—without issue, but if you eat much more than that, you may not like the result (especially if you do it repeatedly).

另一个控制犒劳自己时卡路里摄入的策略是在犒劳之前（和之后）主要摄入蛋白质——这种策略称为“卡路里借用”。假设您计划在最喜欢的餐厅享用一顿犒劳，并且您希望摄入约 1,500 卡路里，这大约是您的膳食计划中晚餐卡路里的三倍。您可以通过从其他食物中去除碳水化合物和脂肪（只留下蛋白质）来为这顿饭腾出所需的空间，从而释放数百卡路里用于犒劳自己。例如，如果您早餐通常吃燕麦片、蛋白粉和核桃（约 500 卡路里），您可以改为喝双倍大小的蛋白质奶昔（约 200 卡路里）。然后，在午餐时，您可以将自制的芝士汉堡变成汉堡生菜卷，不给西兰花涂黄油，也不吃土豆角，这样可以节省几百卡路里。最后，下午可以只吃酸奶（如果愿意，可以加一些蛋白粉），而不是高蛋白酸奶搭配什锦麦片和水果。通过这些简单的改变，你就创造了一个很大的“卡路里缓冲”，可以在下午享用，而不会超出维持热量摄入的量。

Another strategy to keep your calories reined in when treating is to eat mostly protein leading up to (and after) your treat meal—a tactic referred to as “calorie borrowing.” Suppose you have a treat meal planned at your favorite restaurant and you’d like to eat about 1,500 calories, which is about triple the calories in the dinner on your meal plan. You can create the room needed for this meal by stripping carbs and fat from other ones (leaving just the protein), thereby freeing up hundreds of calories to spend in your treat meal. For example, if you normally eat oatmeal with protein powder and walnuts for breakfast (around 500 calories), you could do a double-sized protein shake instead (around 200 calories). Then at lunch you could turn your homemade cheeseburger into a hamburger lettuce wrap, leave the butter off your broccoli, and skip the potato wedges, saving a couple hundred more calories. Finally, instead of high-protein yogurt with muesli and fruit in the afternoon, you could eat just the yogurt ( maybe with some protein powder mixed in, if desired). With these simple changes, you’ve created a large “calorie buffer” that you can enjoy in your treat meal without blowing by your maintenance calories.

当你想（或被期望）吃大量高热量食物时，卡路里借用也能帮助你更好地享受假期和节日。通过优先选择高蛋白零食，并将大部分每日卡路里留给更丰盛的正餐（理想情况下一两顿），你就能巧妙地度过这些时期。然而，这种饮食策略应该作为例外，而不是常规，因为如果过度使用，你可能会对膳食操控产生一种不健康的执念，而不是与食物建立健康可持续的关系。所以，除了假期和节日之外，只有在犒劳自己时才借用卡路里。

Calorie borrowing can also help you enjoy your vacations and holidays more, when you want (or are expected) to eat a lot of calorific food. By prioritizing high-protein snacks and reserving most of your daily calories for your larger, sit-down meals (ideally just one or two), you can skillfully navigate these periods. Make this dietary strategy the exception, not the rule, however, because if you overuse it, you can develop a perverse preoccupation with meal manipulation, not a healthy and sustainable relationship with food. So vacations and holidays apart, only borrow calories when you treat yourself.

3.适量饮酒。

3. Drink alcohol sensibly.

正如您之前所了解的，“适合饮食”的饮酒方式是：

As you learned earlier, the “diet-friendly” way to drink alcohol is to:

在减肥和维持期间，限制自己每天饮酒量不超过两份，在增肌期间，限制自己每天饮酒量不超过一份。
Limit yourself to no more than two servings per day while cutting and maintaining, and one serving of alcohol per day while lean gaining.
选择低热量的葡萄酒、啤酒和烈酒，而不是高热量的饮料，如浓啤酒、苹果酒和水果鸡尾酒。
Choose lower-calorie wines, beers, and spirits over higher-calorie drinks like heavy beer, cider, and fruity cocktails.
将酒精视为一种享受（占您每日可随意使用的 20% 卡路里的一部分），并将其纳入您的膳食计划中。
Consider alcohol a treat (part of the 20 percent of daily calories you can use indiscriminately) and include the calories in your meal plan.
注意酒精饮料的卡路里，尤其是在犒劳自己时喝比平时更多的酒。
Remain mindful of the calories in the alcoholic beverages, especially when drinking more than usual as part of a treat meal.

关于“犒劳自己”的最后一点：犒劳自己并非理所当然。如果你每天摄入的热量中，有20%是用来犒劳自己的，那么你可能就没必要经常犒劳自己了。相反，你或许应该把计划外的餐食留到旅行、特殊社交场合等场合。

One final note about treat meals: They aren’t necessary as a matter of course. If you assign up to 20 percent of your daily calories to indulgences, you may not feel the need for regular treat meals. Instead, you may want to reserve your off-plan meals for traveling, special social occasions, etc.

锻炼前后的营养怎么样？

What About Pre- and Post-Workout Nutrition?

几年前，我把运动前后的饮食视为神圣不可侵犯的仪式。我坚信，每次运动前后喝一杯蛋白奶昔至关重要，尤其是在训练结束后，因为此时身体的“合成代谢窗口”正在迅速关闭，你增长肌肉和力量的机会也随之消失。

Years ago, my pre- and post-workout meals were sacred, inviolable rituals. A protein shake before and after every workout was crucial, I believed, and especially after training, when your body’s “anabolic window” was rapidly closing and with it your opportunity for muscle and strength gain.

你很可能听过类似的说法。几十年来，健美运动员和健身爱好者们一直在强调这一点。那么，这些饮食到底有多重要呢？运动前后进食真的重要吗？长话短说：运动前后进食并非至关重要，但也并非完全没有道理。

Chances are you’ve heard something similar. Bodybuilders and gym bros alike have been saying as much for decades. How important are these meals, though? Does eating before or after workouts actually matter? The long story short is this: eating before and after workouts isn’t vital, but it’s not entirely without merit, either.

让我们从锻炼前的营养开始。

Let’s start with pre-workout nutrition.

锻炼前应该吃蛋白质吗？

Should You Eat Protein Before You Work Out?

如果你在力量训练前的三四个小时内没有摄入蛋白质，那么建议在训练前摄入30到40克蛋白质。如果你在过去几个小时内摄入了蛋白质，那么就不需要额外摄入了。你可以在训练后直接进食。

If you haven’t eaten protein in the three-or-four hours preceding a strength training workout, then it’s a good idea to eat 30-to-40 grams before you train. If you have eaten protein in the last few hours, though, then you don’t need to eat more. You can just eat after your workout.

就肌肉锻炼而言，摄入蛋白质有两个重要作用：

As far as muscle building goes, eating protein does two vital things:

它刺激肌肉蛋白质的产生（肌肉蛋白质合成）并抑制肌肉组织的分解（肌肉蛋白质分解）。
It stimulates the creation of muscle proteins (muscle protein synthesis) and suppresses the breakdown of muscle tissue (muscle protein breakdown).
它为您的身体提供构建肌肉组织所需的原材料（氨基酸）。
It provides your body with the raw materials (amino acids) needed to build muscle tissue.

这就是为什么如果你想最大限度地促进肌肉增长，你需要确保每天摄入足够的蛋白质。

That’s why you need to make sure that you eat enough protein every day if you want to maximize muscle growth.

虽然有证据表明，在阻力训练前摄入蛋白质可以增强其对肌肉蛋白质合成率的影响，但这种影响似乎不足以证明锻炼前摄入蛋白质明显优于不摄入。相反，锻炼前蛋白质的摄入应该放在整个饮食的背景下考虑。如果你在锻炼前三到四小时没有摄入蛋白质，你身体的肌肉蛋白质合成率就会很低。这意味着你身体的肌肉生成机制将处于闲置状态，等待下一次蛋白质摄入来启动它。

While there’s evidence that eating protein before a resistance training workout can magnify its effects on muscle protein synthesis rates, the effects don’t appear to be strong enough to establish that eating protein before a workout is clearly superior to not doing so. Instead, pre-workout protein should be viewed in the context of your entire diet. If you haven’t eaten protein three-to-four hours before your workout, your body’s muscle protein synthesis rates are going to be low. This means that your body’s muscle-building machinery will be idle, waiting for the next feeding of protein to kickstart it into action.

把这个器官休眠的任何时间都想象成浪费的生产时间。只要给予适当的刺激和供给，你的身体本来可以增肌。理想情况下，你应该在肌肉蛋白质合成率降至最低点后立即补充一份蛋白质（通常每隔几个小时一次）。这样做，你就能有效地保持肌肉蛋白质合成全天活跃（如果你睡前补充一些蛋白质，就能在睡眠时保持这个过程）。

Think of any time where this apparatus lies dormant as lost production time. Your body could have been building muscle if only it were given the right stimulus and supplies. Ideally, then, you’d eat another serving of protein more or less immediately after muscle protein synthesis rates bottom out (every few hours, generally). By doing this, you’d effectively keep muscle protein synthesis humming all day (and if you eat some protein before bed, you can keep the process going while you sleep.)

如果你在进食几小时后才开始锻炼，你的肌肉生长就会暂停更长时间，而且你可能会感受到训练后合成代谢反应的减弱。此外，如果你在锻炼后等待太久才进食，肌肉蛋白质的分解率就会飙升，超过合成率，这可能会导致肌肉损失。

If you go into a workout several hours after eating, you’re letting muscle building remain paused that much longer, and you’re possibly experiencing a weaker anabolic response to the training. Moreover, if you then wait too long to eat after the workout, muscle protein breakdown rates will shoot up and exceed synthesis rates, which can result in muscle loss.

锻炼前应该吃碳水化合物吗？

Should You Eat Carbs Before You Work Out?

运动时，身体会高效地利用糖原储备来满足对葡萄糖的更高需求。因此，如果你的饮食至少是中等碳水化合物（20% 到 30% 或更多的卡路里来自碳水化合物），那么训练前摄入碳水化合物对你的运动表现不会有太大影响。不过，如果你打算在长时间（8 小时以上）禁食后进行训练，那就另当别论了。在这种情况下，如果你在训练前 30 到 60 分钟摄入 30 到 40 克碳水化合物，你可能会拥有更多的能量和力量。

Your body is highly efficient at tapping into glycogen stores during exercise to meet the heightened demands for glucose, so if you’re eating at least a moderate-carb diet (20-to-30 percent or more of your calories from carbs), eating carbs before you train won’t make much of a difference in your performance. An exception, however, is when you’re going to work out at the end of an extended (8+ hour) fast. In this case, you’ll likely have more energy and strength if you eat 30-to-40 grams of carbs 30-to-60 minutes before training.

至于训练前应该吃什么类型的碳水化合物，什么都可以：水果、淀粉、单糖等等。选择你最喜欢的、对胃最友好的食物。我最喜欢的训练前碳水化合物是营养丰富的全食，比如燕麦片、香蕉、蓝莓、草莓、白土豆、红薯和米饭。

As for what type of carbohydrate you should eat before training, anything will do: Fruit, starch, simple sugars, etc. Choose whatever you enjoy most and is easiest on your stomach. My favorite pre-workout carbs are nutritious whole foods like oatmeal, bananas, blueberries, strawberries, white potatoes, sweet potatoes, and rice.

锻炼前应该吃脂肪吗？

Should You Eat Fat Before You Work Out?

你可以，但你不需要。关于运动前摄入脂肪如何提高运动表现，有几种理论，但科学文献并不认同。迪肯大学的科学家进行的一项研究对这方面的研究进行了很好的总结。他们的结论如下：

You can, but you don’t need to. There are several theories about how eating fat before a workout can improve performance, but the scientific literature disagrees. A good summary of the research on the matter can be found in a study conducted by scientists at Deakin University. Here’s their conclusion:

因此，虽然这种策略可以对运动代谢产生显着影响（即减少碳水化合物的利用），但对运动表现没有任何有益的影响。

Thus, it would appear that while such a strategy can have a marked effect on exercise metabolism (i.e., reduced carbohydrate utilization), there is no beneficial effect on exercise performance.

这又一次打击了高脂肪、低碳水化合物饮食。

Chalk up yet another strike against high-fat, low-carb dieting.

锻炼后应该吃蛋白质吗？

Should You Eat Protein after You Work Out?

锻炼结束后一小时内摄入30到40克蛋白质是个好主意。记住，训练结束后，肌肉蛋白质的分解率会上升，很快就会超过合成率。肌肉增长只有在这种逆转（合成率超过分解率）的情况下才会发生，而摄入蛋白质正是通过以下方式实现的：

It’s a good idea to eat 30-to-40 grams of protein within an hour or so of finishing a workout. Remember that after we finish training, muscle protein breakdown rates rise, quickly surpassing synthesis rates. Muscle gain can’t occur until this reverses (synthesis rates outstrip breakdown rates), and eating protein causes exactly that by:

提供氨基酸亮氨酸，直接刺激肌肉蛋白质的合成。
Providing the amino acid leucine, which directly stimulates muscle protein synthesis.
刺激胰岛素的产生，从而抑制肌肉蛋白质的分解率。
Stimulating the production of insulin, which suppresses muscle protein breakdown rates.

这些观察结果解释了为什么许多人会谈论锻炼后的“合成代谢窗口”。其原理是，锻炼结束后，你需要在一定时间内（通常为30到60分钟）进食，以最大限度地增加肌肉。如果你不这样做，锻炼后你的肌肉增长就会减少（甚至不会增长）。

These observations explain why many people talk about the post-workout “anabolic window.” The idea here is that once you’ve finished a workout, you need to eat within a certain amount of time (30-to-60 minutes, generally) to maximize muscle gain. If you don’t, the story goes, you’ll gain less (or no) muscle from the workout.

这个理论并不准确，因为这个窗口期的大小取决于你上次摄入蛋白质的时间。如果你在锻炼前三个小时或更长时间没有摄入蛋白质，那么在锻炼结束后尽快摄入蛋白质就显得尤为重要（因为你的身体只有在进食后才能开始增肌）。然而，如果你在锻炼开始后的几个小时内摄入了蛋白质，那么锻炼后进餐的时间就没那么重要了。你的身体仍在消化你之前吃的食物，所以在这种情况下，你可以在锻炼后立即进食，但最好等几个小时再吃。

This theory is inaccurate because the size of this window depends on when you last ate protein. If you haven’t eaten protein in three or more hours before you work out, then it’s more important to eat protein soon after you finish (your body can’t start building muscle until you eat). If you have eaten protein within a couple of hours of starting your workout, however, then the timing of your post-workout meal is less important. Your body will still be processing the food you ate earlier, so in this case, you could eat immediately after your workout, but better would be waiting a couple of hours.

锻炼后应该吃碳水化合物吗？

Should You Eat Carbs After You Work Out?

或许吧，但并非出于我们常说的那种原因，即提高胰岛素水平，从而通过各种方式促进肌肉生长。不幸的是，研究表明，这根本行不通。在运动后膳食中添加碳水化合物似乎并不能加速肌肉增长，因为蛋白质本身就能提供足够的胰岛素来抑制肌肉分解率，而这正是胰岛素直接影响肌肉生长的主要方式。

Maybe, but not for the reason we’re often told, which is to spike insulin levels and thus enhance muscle growth in various ways. Unfortunately, studies suggest that this doesn’t work. Adding carbs to post-workout meals doesn’t appear to accelerate muscle gain because protein alone provides enough insulin to curb muscle breakdown rates, which is the primary way insulin can directly affect muscle growth.

话虽如此，在运动后饮食中添加碳水化合物可以让胰岛素水平维持更长时间的升高，这从增肌的角度来看是有利的，因为胰岛素会影响与肌肉流失相关的过程。这也是高碳水化合物饮食比低碳水化合物饮食更有利于增肌的原因之一——研究表明，高碳水化合物饮食通常会提高胰岛素水平，从而降低肌肉蛋白质的分解率，从而促进肌肉生长。

That said, adding carbs to your post-workout meal will keep insulin levels elevated for longer, which is desirable from a muscle-building standpoint because of insulin’s effects on processes related to muscle loss. This is one of the reasons why high-carb diets are better for gaining muscle than low-carb ones—research shows that high-carb diets result in generally higher insulin levels, leading to lower muscle protein breakdown rates and therefore more muscle growth.

还值得注意的是，身体在糖原补充之前不会将碳水化合物储存为脂肪，这就是为什么人们经常建议在锻炼后立即食用富含碳水化合物的食物。这种做法对身体成分的长期益处尚有争议，但肯定不会有害。

It’s also worth noting that the body won’t store carbs as fat until glycogen stores have been refilled, which is why people often recommend eating your most carb-rich meals immediately after you work out. How much this can actually benefit your body composition over time is debatable, but it certainly won’t hurt.

锻炼后应该吃脂肪吗？

Should You Eat Fat After You Work Out?

当然，如果你想的话。但有些人声称你不应该这样做，因为它会减缓身体对急需的蛋白质和碳水化合物的消化和吸收。虽然在富含蛋白质或碳水化合物的膳食中添加脂肪确实会减慢食物从胃中清除的速度，但这并不会降低运动后营养的有效性。例如，一些研究表明，膳食中的脂肪含量对糖原补充率没有影响，全脂牛奶的合成代谢作用可能比脱脂牛奶更强。

Sure, if you want to. Some people claim that you shouldn’t, though, because it slows down the digestion and absorption of the protein and carbs that your body so desperately needs. While it’s true that adding fat to a protein- or carb-rich meal slows down the rate at which food is cleared from the stomach, it’s not true that this makes for less effective post-workout nutrition. For example, several studies have shown that the fat content of a meal has no effect on glycogen replenishment rates, and that whole milk may be more anabolic than nonfat milk.

我的天哪——这真是一章货真价实的野牛大棒，所以，在此向你致以最诚挚的谢意，希望你坚持读完。我希望我的工作也做得很好，因为如果我做到了，你现在就知道如何利用各种你喜欢的食物来增肌、减脂，并优化你的健康和福祉了。你也应该准备好将新学到的知识付诸实践，制定你的第一个“更肥更瘦更强壮”的膳食计划（记住，你可以在本书的附赠资料中找到电子版模板）。

Holy fishsticks—that was a bonafide bison bludgeoner of a chapter, so here’s a hat tip for hanging in there. I hope I’ve done my job well too, because if I have, you now know exactly how to use all kinds of food you like to build muscle, lose fat, and optimize your health and well-being. You should also be ready to put all your newly acquired knowledge into action by creating your first Bigger Leaner Stronger meal plan (and remember that you can find a digital template for this in the bonus material that comes with this book).

何不现在就行动起来？等你对你的饮食计划满意了，何不立即开始执行呢？没错——现在就正式启动这个计划，为更壮、更精瘦、更强壮的你设定目标！

Why not do that right now? And then, once you’re happy with your meal plan, why not start using it right away? That’s right—it’s time to officially start the program and set your course for a bigger, leaner, and stronger you!

然后，我们将继续学习如何使用有效的力量和心血管训练元素来设计相对较短但非常有效的锻炼，以比您想象的更快地改变您的身体。

Then we’ll carry on and learn how to use the elements of effective strength and cardiovascular training to design relatively short but highly effective workouts that will transform your body faster than you thought possible.

关键要点

Key Takeaways

减肥时尽量不要每周外出就餐超过一次，增肌或维持体重时尽量不要每周外出就餐超过两次，在餐厅点餐时，要坚持选择可以称量的饭菜。
Try not to eat out more than once per week when cutting, or more than twice per week when lean gaining or maintaining, and when ordering in a restaurant, stick to meals that can be measured.
在减肥和维持体重期间（因为饱腹感和健康），限制自己每天饮酒不超过两份，在增肌期间（因为卡路里过剩），限制自己每天饮酒不超过一份。
Limit yourself to no more than two servings of alcohol per day while cutting and maintaining (because of satiety and health) and one serving per day while lean gaining (because of the calorie surplus).
将酒精视为一种享受（占您每日可随意使用的 20% 卡路里的一部分），并将其纳入您的膳食计划中。
Consider alcohol a treat (part of the 20 percent of daily calories you can use indiscriminately) and include the calories in your meal plan.
如果饮料含有卡路里（如苏打水、果汁、拿铁或甜茶），则必须将其像食物一样纳入您的膳食计划中。
If a beverage contains calories (like a soda, juice, latte, or sweetened tea), it must be included in your meal plan like a food.
制定膳食计划最有效的方法是分层进行。首先，添加主要的蛋白质来源；然后是营养丰富的碳水化合物，从三到五份蔬菜开始；然后是主要的健康脂肪来源；最后是零食。
The most efficient way to build a meal plan is in layers. First, you add your primary sources of protein; then, your nutritious carbs, starting with three-to-five portions of vegetables; then, your primary sources of healthy fat; and finally, your treats.
如果您想在不破坏饮食习惯的情况下犒劳自己，请限制自己每周只吃一到两顿犒劳餐，尽量不要在犒劳日超过维持热量摄入，并适量饮酒。
If you want to treat yourself without ruining your diet, limit yourself to one or two treat meals per week, try not to surpass your maintenance calories on treat days, and drink alcohol sensibly.
如果你在力量训练前的三四个小时内没有摄入蛋白质，那么建议在训练前摄入30到40克蛋白质。如果你在过去几个小时内摄入了蛋白质，那么就不需要额外摄入了。
If you haven’t eaten protein in the three-or-four hours preceding a strength training workout, then it’s a good idea to eat 30-to-40 grams before you train. If you have eaten protein in the last few hours, then you don’t need to eat more.
如果你的饮食至少是中等碳水化合物（20% 到 30% 或更多的卡路里来自碳水化合物），那么训练前摄入碳水化合物对你的表现不会有太大影响。不过，如果你打算在长时间（8 小时以上）禁食后进行训练，那就另当别论了。在这种情况下，如果你在训练前 30 到 60 分钟摄入 30 到 40 克碳水化合物，你可能会拥有更多的能量和力量。
If you’re eating at least a moderate-carb diet (20-to-30 percent or more of your calories from carbs), eating carbs before you train won’t make much of a difference in your performance. An exception, however, is when you’re going to work out at the end of an extended (8+ hour) fast. In this case, you’ll likely have more energy and strength if you eat 30-to-40 grams of carbs 30-to-60 minutes before training.
锻炼前吃脂肪对锻炼效果没有任何有益的影响，但如果你愿意的话可以这么做。
Eating fat before you work out has no beneficial effect on exercise performance, but you can if you want to.
如果您在锻炼前三个小时或更长时间内没有吃过蛋白质，那么在锻炼结束后尽快吃蛋白质就显得更为重要（锻炼结束后一小时内摄入 30 至 40 克是一个不错的目标），但如果您在开始锻炼后的几个小时内吃了蛋白质，那么锻炼后进餐的时间就不那么重要了。
If you haven’t eaten protein in three or more hours before you work out, then it’s more important to eat protein soon after you finish (30-to-40 grams within an hour of finishing is a good target), but if you have eaten protein within a couple of hours of starting your workout, then the timing of your post-workout meal is less important.
在锻炼后的饮食中添加碳水化合物将使胰岛素水平在较长时间内保持较高水平，从肌肉锻炼的角度来看这是可取的，因为胰岛素会影响与肌肉流失相关的过程。
Adding carbs to your post-workout meal will keep insulin levels elevated for longer, which is desirable from a muscle-building standpoint because of insulin’s effects on processes related to muscle loss.

第 4 部分

Part 4 你最需要的最后锻炼建议

The Last Exercise Advice You’ll Ever Need

伟大的想法

The Big Ideas

1. 你的基因无法阻止你健身。

1. Your genetics can’t stop you from getting fit.

2. 许多人可以同时增肌和减脂。

2. Many people can build muscle and lose fat at the same time.

3. 节食时，有氧运动是可选的。

3. Cardio is optional when dieting.

11

十大最糟糕的锻炼误区和错误

The 10 Absolute Worst Exercise Myths and Mistakes

我正在生火，每天训练，我都会添加更多燃料。在恰当的时机，我点燃了火柴。

I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match.

—米娅·哈姆

—MIA HAMM

北你在健身房里看到的十个人里，就有一个训练不正确。我可以写一本书来列举最常见的错误，但这里只列举了几个例子：

Nine of ten people you see in the gym don’t train correctly. I could write an entire book cataloguing the most common mistakes, but here’s a small sampling:

他们在错误的练习上花费了太多时间。
They spend too much time on the wrong exercises.
他们的肌肉群训练不足或过度训练。
They undertrain and overtrain muscle groups.
他们的动作姿势很差，尤其是在技术性更强的练习中。
They use poor form, especially on the more technical exercises.
他们使用的重量太轻或太重。
They use too little or too much weight.
他们在组间休息太少或太多。
They rest too little or too much in between sets.

事实上，大多数人在健身房里做的根本算不上训练，仅仅是运动而已。两者有什么区别呢？运动是为了自身目的而进行的身体活动——例如燃烧卡路里、提升能量水平或改善情绪——而训练则是一种系统的锻炼方法，旨在实现特定的长期目标，例如增强力量、肌肉线条或运动能力。

In fact, what most people do in the gym doesn’t even qualify as training but merely exercise. What’s the difference? Exercise is physical activity done for its own sake—to burn calories or improve energy levels or mood—whereas training is a systematic method of exercising done to achieve a specific, longer-term goal, like increased strength, muscle definition, or athleticism.

运动本身并没有错（它比久坐好），但只有训练才能让你拥有真正想要的身材。虽然运动可以让你更健康，但它并不能保证减脂或增肌，而减脂或增肌正是你塑造完美身材所需的两大生理杠杆。可惜的是，大多数健身者并不理解这一点，所以他们才能几周、几个月、甚至几年地重复同样的动作，举同样的重量，拥有同样的身材。

There’s nothing inherently wrong with exercise (it beats sitting on your keister), but only training can give you the body you really want. While exercise can make you healthier, it guarantees nothing in the way of fat loss or muscle gain, the two biggest physiological levers you need to know how to work to build your best body. Unfortunately, most gym-goers don’t understand this, and that’s why weeks, months, and years can go by with them doing the same old exercises, lifting the same old weights, and sporting the same old bodies.

造成这种困境的训练误区和错误有很多，但在本章中，我们将探讨其中十个让肌肉锻炼变得比应有的困难得多的误区和错误。

There are many training myths and mistakes that contribute to this plight, but in this chapter, we’ll confront the ten that make building muscle far more difficult than it should be.

“有些人天生就不具备长得又高又壮的基因。”
“Some guys just don’t have the genetics to get big and strong.”
“力量训练会让你更强壮，但不会让你更大。”
“Strength training makes you stronger but not bigger.”
“你不可能同时增肌和减脂。”
“You can’t build muscle and lose fat at the same time.”
“你应该经常改变练习。”
“You should change exercises frequently.”
“力量训练很危险。”
“Strength training is dangerous.”
“你必须使用带子、机器和其他装置。”
“You must use bands, machines, and other contraptions.”
“锻炼并不能帮助你减肥。”
“Exercise doesn’t help you lose fat.”
“力量训练对于减肥无效。”
“Strength training isn’t effective for losing weight.”
“你必须做大量的有氧运动才能保持苗条。”
“You have to do a lot of cardio to get and stay lean.”
“你不需要做隔离练习。”
“You don’t need to do isolation exercises.”

让我们揭穿这些谬论的真面目，先从第一点开始。

Let’s knock the starch out of these fallacies, starting with number one.

误区一：

Myth #1:

“有些人天生就不具备长得又大又壮的基因”

“Some Guys Just Don’t Have the Genetics to Get Big and Strong”

对很多人来说，“基因”这个词令人难以接受，它与我们想要改变却无法改变的东西联系在一起，比如身高、外貌和运动能力。我不想吹牛——肌肉增长很大程度上受基因影响，而且我们能增加多少肌肉是有严格限制的。

For many, “genetics” is an unpalatable word, associated with things we want to change but can’t, like height, beauty, and athleticism. I won’t blow smoke—muscle building is heavily influenced by genetics, and there are hard limits to how much muscle we can gain.

这其中有很多生理原因，但通过分析骨骼结构，你可以相当准确地评估自己的增肌潜力。研究表明，骨骼较大的人往往比骨架较小的人肌肉更发达。骨架较大的人往往睾酮水平更高，开始举重时增肌速度也更快。关键在于：身材魁梧的人比骨瘦如柴的人拥有更大的体型和力量的遗传潜力。

There are many physiological reasons for this, but you can get a fairly accurate estimate of your muscle-building potential by analyzing your bone structure. Research shows that people with larger bones tend to be more muscular than people with smaller frames. Bigger-boned people also tend to have higher testosterone levels and gain muscle faster when they start lifting weights. The point: burly people have more genetic potential for size and strength than bony ones.

现在你可能想知道自己骨骼结构如何。手腕和脚踝的周长是衡量整体骨骼结构的两个重要指标。身高相同的情况下，手腕和脚踝较宽的人往往比手腕和脚踝较窄的人肌肉更发达，肌肉生长的潜力也更大。现在，如果你像我一样，不用卷尺就能知道自己骨骼纤细，那么我有个好消息：即使是健美基因较差的人，也能获得足够的肌肉和力量，让自己看起来和感觉都很棒。

Now you’re probably wondering how you measure up. Two good indicators of your overall bone structure are the circumferences of your wrists and ankles. Height being equal, people who have wider wrists and ankles tend to be naturally more muscular and have a higher potential for muscle growth than those with narrower ones. Now, if you’re like me and don’t need to pull out the measuring tape to know that you have slender bones, I have good news: even people with shoddy bodybuilding genetics can gain more than enough muscle and strength to look and feel fantastic.

大多数男性只需增重20到25磅（约9到10公斤），达到中等强度的力量，就能拥有健美身材，表现得像个“火辣”的肌肉男——只要计划得当，任何人都可以做到，无论他第一次接触杠铃时多么瘦弱无力。这也不需要花费一生的时间。有些人会比其他人更快达到这个目标，但对大多数人来说，坚持训练三年就足够了。

Most guys only need to gain 20-to-25 pounds of muscle and reach intermediate-level strength to look and perform like scorchers—something literally any guy can do with the right plan, no matter how skinny and weak he is when he first touches a barbell. It doesn’t have to take a lifetime, either. It’ll happen faster in some people than others, but for most guys, it requires no more than three years of consistent training.

误区2：

Myth #2:

“力量训练让你更强壮，但不会让你更大”

“Strength Training Makes You Stronger but Not Bigger”

如果说有什么主流误解对男性体格的伤害最大，那就是这个——认为举重主要是为了增强力量，而不是增肌。我们被告知，如果你主要想增肌，就应该使用较轻的重量，并进行更多次数的训练（每组8到12次通常被吹捧为最佳训练方式）。

If there’s one mainstream misconception that causes more harm to men’s physiques than any other, it’s this one—the idea that heavy weightlifting is mostly for gaining strength and not muscle. If you primarily want to get bigger, we’re told, you should always use lighter weights and do more reps (8-to-12 reps per set is often promoted as the promised land).

这种想法是错误的。实际上，恰恰相反，因为增肌最可靠的方法是变强壮，而变强壮的最佳方法就是举重。造成这种情况的原因有很多，我们将在下一章详细讨论，但可以总结如下：举重会在肌肉中产生巨大的张力，从而激活肌纤维（肌原纤维是收缩的长丝状纤维的集合）。你很快就会了解到，随着时间的推移，肌肉中产生更高水平的张力是刺激肌肉生长最有效的方法。这就解释了为什么作为一名自然举重运动员，你的首要目标应该是增强全身力量。而最有效的方法是通过涉及多个关节和肌肉群的练习（复合练习）来举重。

This is incorrect. Backward, actually, because the most reliable way to get big is to get strong, and the best way to do that is to lift heavy weights. There are several reasons for this that we’ll discuss in more detail in the next chapter, but they can be summarized like this: Heavy weightlifting produces large amounts of tension in your muscle, causing a great activation of muscle fibers (collections of long, threadlike strands called myofibrils that contract). And as you’ll soon learn, generating higher levels of tension in your muscles over time is the single most effective way to stimulate muscle growth. This explains why your number one goal as a natural weightlifter should be to increase your whole-body strength. And the most effective way to do that is to lift heavy weights with exercises that involve multiple joints and muscle groups (compound exercises).

但这并不意味着你永远不应该举更轻的重量，也不意味着你不能用它们来增肌——只是你应该更倾向于高强度训练，而不是低强度训练。因此，在“更大更瘦更强壮”计划中，你将只进行两种次数范围的训练：复合动作4到6次，孤立动作（涉及单个关节并专注于一个肌肉群的动作）6到8次。

That doesn’t mean that you should never lift lighter weights or that you can’t gain muscle with them, though—only that your bias should be toward higher- and not lower-intensity training. For this reason, in the Bigger Leaner Stronger program, you’ll train in just two rep ranges: 4-to-6 reps for compound exercises, and 6-to-8 reps for isolation exercises (exercises that involve a single joint and focus on one muscle group).

“等等，”你可能会想，“如果真是这样，那为什么有些人的体格比看起来强壮得多呢？”你可能会回答是类固醇、优越的基因或完美的技术。虽然这些因素可能都是影响因素（尤其是对于力量型运动员而言），但最重要的因素却鲜为人知：解剖学。

“Wait a minute,” you may be thinking. “If that’s true, then how can some people be way stronger than they look?” You may answer steroids, superior genetics, or flawless technique, and while these things can be factors (especially with strength athletes), the most important one is something less understood: anatomy.

虽然我们每个人都拥有相同的肌肉，并且都位于大致相同的区域，但它们与骨骼的连接方式却各不相同。这些差异通常很小——只有一两厘米——但却可能转化为自然力量的巨大差异。这些机制技术含量高，但累积起来却能带来更大的机械优势。由于肌肉的功能类似于杠杆，它们与骨骼的连接位置会极大地影响其产生的力量，从而影响其能够举起的重量。研究表明，由于解剖学差异，即使瘦体重相同的人，其力量也可能相差高达25%。

While we all have the same muscles, all located in the same general regions, they’re attached to our skeletons in different ways. These discrepancies are usually small—only a centimeter or two—but they can translate into huge differences in natural strength. The mechanisms are highly technical, but they add up to greater mechanical advantage. Because muscles function as levers, where they attach to your bones greatly impacts how much force they can produce and thus how much weight they can move. Studies show that, thanks to anatomical differences, strength can vary by as much as 25 percent among people with identical amounts of lean mass.

有些人的肌肉和骨骼结构也使其能够举起远超其体型预期的重量。较短的上臂在卧推时更有优势（杠铃无需移动太远）；长臂短腿是硬拉的理想选择（原因相同）；较短的股骨则能提升深蹲力量。

Some people’s muscles and bones are also arranged in a way that allows them to lift far more than you’d expect based on their size. Short upper arms give an advantage on the bench press (the bar doesn’t have to move as far), long arms and short legs are ideal for the deadlift (for the same reason), and short femurs improve your squat strength.

幸运的是，就像基因和肌肉锻炼一样，我们是否天生就能举起重物，对我们能否拥有完美体型影响不大（只影响我们成为力量型运动员的前景）。如果你读这本书是为了打造强健、肌肉发达、精瘦、健康的体魄，那就放心吧，因为这一切都不需要解剖学方面的帮助。

Fortunately, as in the case of genetics and muscle building, whether we were born to move mountains of weight bears little on our ability to get into great shape (only on our prospects as a strength athlete). If you’re reading this book to build a strong, muscular, lean, and healthy body, take comfort because none of that requires an anatomical leg up.

误区3：

Myth #3:

“你不可能同时增肌和减脂”

“You Can’t Build Muscle and Lose Fat at the Same Time”

是的，你绝对可以。嗯，至少大多数人都能做到，你很可能也是其中之一。原因如下：

Yes, you absolutely can. Well, most people can at least, and you’re probably one of them. Here’s why:

如果您是举重新手（接受的正规训练不足一年或肌肉增长不足 15 磅）或刚刚开始举重，那么同时增肌和减脂应该不会有什么困难。
If you’re new to weightlifting (less than one year of proper training or 15 pounds of muscle gain) or are getting started again, you shouldn’t have any trouble building muscle and losing fat at the same time.
如果您已经进行了至少六到八个月的有效训练，并且增加了至少 10 磅的肌肉，并且没有长时间的休息，那么您可能无法同时进行这两项训练，而必须针对其中一项（增加肌肉或减少脂肪）优化您的训练方案。
If you have at least six-to-eight months of effective training under your belt and have gained at least 10 pounds of muscle and aren’t coming off a long break, you probably can’t do both and will have to optimize your regimen for one or the other (muscle gain or fat loss).

为什么会有这些规则？为什么无论何种情况，每个人都不能同时增肌减脂？从生理学角度来说，减脂和增肌之间存在“不可调和的差异”，这源于它们与身体能量平衡的关系。当你保持卡路里赤字时，你的体脂水平会下降，但身体制造肌肉蛋白的能力也会下降。长时间限制卡路里摄入时，睾酮水平也会下降，而皮质醇水平会上升。这种后果使得节食时更容易失去肌肉，这也解释了为什么大多数人无法同时增肌减脂——通过限制卡路里摄入来减脂，我们也限制了肌肉生长。

Why are those the rules? Why can’t everyone gain muscle and lose fat at the same time, regardless of their circumstances? Physiologically speaking, fat loss and muscle growth have “irreconcilable differences” that stem from their relationship to the body’s energy balance. When you maintain a calorie deficit, your body fat levels drop, but so does your body’s ability to create muscle proteins. Testosterone levels also decline and cortisol levels rise when calories are restricted for extended periods of time. This consequence makes it easier to lose muscle while dieting and partly unravels why most people can’t gain muscle and lose fat at the same time—by restricting our calories to lose fat, we also restrict muscle growth.

但对于刚开始进行阻力训练的人来说，情况并非如此。他们可以同时变得更强壮和更瘦。刚开始举重时，肌肉增长速度非常快，因为你的身体对肌肉反应灵敏，所以很多人在力量训练的第一年就能增加多达20磅的肌肉，而像我这样的人，最多也就是希望在接下来的一年里增加一磅左右的肌肉。

This isn’t so with people new to resistance training, though. They can get bigger and leaner at the same time. When you first start weightlifting, you can gain muscle at a very fast rate because your body is hyperresponsive to it, so many guys can gain up to 20 pounds of muscle in their first year of strength training, whereas the best someone like me could hope for is a pound or so of muscle gain over the next year.

对于大多数人来说，这个新手增肌阶段通常持续六到八个月，并且可以轻松克服卡路里不足带来的肌肉相关不利因素。换句话说，减脂在新手阶段仍然可以减缓肌肉增长，但无法完全阻止肌肉增长。然而，最终这种好处会逐渐消失，随之而去的还有你“重组”身体的能力。从那时起，当你想要减脂并保持肌肉时，你需要减脂；当你想要获得大量肌肉时，你需要增加肌肉量。（维持是中等状态——脂肪不增不减，肌肉增长极少或没有增长。）

This newbie gains phase generally lasts six-to-eight months for most people, and it can easily overpower the muscle-related disadvantages of a calorie deficit. In other words, cutting can still slow down muscle growth when you’re new, but it can’t halt it altogether. Eventually this blessing fades, however, and with it goes your ability to “recomp” (recomposition) your body. From that point on, you’ll need to cut when you want to lose fat and preserve muscle, and lean gain when you want to gain a substantial amount of muscle. (Maintenance is the medium state—no fat loss or gain and minimal or no muscle growth.)

误区四：

Myth #4:

“你应该经常改变练习”

“You Should Change Exercises Frequently”

你有多少次听说过，要不断改变锻炼习惯才能持续进步？要通过定期进行新的练习和训练来“迷惑”和“刺激”你的肌肉，让它们生长？

How many times have you heard that you need to constantly change your workout routine to continue making progress? That you have to “confuse” and “shock” your muscles into growth by regularly subjecting them to new exercises and workouts?

这听起来很有道理。如果我们想要提升某些方面，无论是技能还是体能，我们都必须不断突破界限，应对新的挑战。那么，这是否意味着我们必须定期让肌肉承受新的体能需求？每周进行相同的锻炼会导致停滞不前？虽然反复进行完全相同的锻炼确实会导致运动量下降，但“肌肉混淆”理论却只见树木不见森林。你的肌肉没有认知能力。它们不会试图猜测你今天要做什么锻炼，也不会被花哨的锻炼计划“迷惑”。肌肉组织纯粹是机械的。它可以收缩和放松。仅此而已。

This sounds sensible. If we want to improve something, whether it be a skill or some aspect of our fitness, we have to continually push boundaries and tackle new challenges. Wouldn’t that imply, then, that we’d have to regularly subject our muscles to new types of physical demands? That doing the same workouts every week would result in stagnation? While it’s true that doing the exact same workouts again and again will lead to a slump, the “muscle confusion” theory misses the forest for the trees. Your muscles have no cognitive abilities. They’re not trying to guess what workout you’ll do today and can’t be “confused” by fancy workout programming. Muscle tissue is purely mechanical. It can contract and relax. Nothing more.

话虽如此，肌肉除非被迫，否则不会持续增长、增强，这一基本前提确实有理有据。然而，肌肉认知误区在于它所强调的刺激类型。你可以每周——甚至每天——改变你的训练计划，但仍然会遇到瓶颈，因为“改变”并不会导致肌肉增长。渐进式张力超负荷会，而且比任何其他单一训练因素都更能起到作用。

That said, there’s validity to the basic premise that muscles won’t keep getting bigger and stronger unless they’re forced to. Where muscle confusion goes astray, however, is with the type of stimulus it emphasizes. You can change up your workout routine every week—heck, every day—and still hit a plateau because “change” doesn’t cause muscle growth. Progressive tension overload does, and more so than any other single training factor.

这个术语指的是随着时间的推移，增加肌肉产生的张力。虽然有很多方法可以实现这一点，但最有效的方法（也是“更大更精更强壮”训练的核心）是逐步增加肌肉需要抵抗的阻力。换句话说，增肌和力量的关键不仅仅是改变运动模式、次数范围或休息间隔，而是让肌肉更加卖力地工作。而这正是你在训练中逐渐增加阻力水平（负荷）所做的事情。

This term refers to increasing the amount of tension your muscles produce over time, and while there are several ways to accomplish this, the most effective one (and the one that forms the nucleus of Bigger Leaner Stronger training) is to progressively increase the amount of resistance your muscles have to work against. In other words, the key to gaining muscle and strength isn’t merely changing movement patterns, rep ranges, or rest intervals—it’s making your muscles work harder. And that’s exactly what you’re doing by gradually increasing resistance levels (loads) in your training.

与许多主流健身计划相比， “更大更瘦更强壮”的训练项目涉及的训练种类也会更少。除非你因为伤病、设备不足（例如酒店健身房）或其他原因不得不提前改变训练内容，否则你只能连续八周每周进行相同的训练。而且有些训练——最重要的训练——永远不会被搁置。

Bigger Leaner Stronger will also involve less exercise variety than many mainstream bodybuilding programs. Unless you have to change exercises sooner because of injury, equipment availability (hotel gym, for instance), or other obstacles, you’ll do the same exercises every week for eight weeks at a time. And some exercises—the most important ones—will never get benched.

有些人觉得这种严格的训练程序听起来不如更多样化的程序有趣，但除非他们了解它的有效性，否则这种想法是错误的。通过不频繁更改训练计划，你就有足够的时间适应你的日常安排 + 磨练你的训练技巧 + 准确追踪你的进度 = 一个获得显著效果的公式（真有趣！）。

Some people think that a rigorous procedure like this sounds less enjoyable than a more diverse one, but that’s only until they learn how effective it is. By not making frequent changes to exercises, you have enough time to get attuned to your routine + hone your exercise technique + accurately track your progress = an equation for remarkable results (fun!).

误区五：

Myth #5:

“力量训练很危险”

“Strength Training Is Dangerous”

很多人认为力量训练（大重量举重）很危险，我理解为什么。当你把硬拉、深蹲和大重量卧推与慢跑、骑自行车或健美操等其他运动形式进行比较时，力量训练看起来令人望而生畏。

Many people think strength training (heavy weightlifting) is dangerous, and I understand why. When you compare deadlifting, squatting, and bench pressing large amounts of weight to other forms of exercise, like jogging, cycling, or calisthenics, strength training looks daunting.

在网上搜索一下，你就能找到大量资料来佐证这种看法。个人经历各有不同，从轻微的关节和肌肉疼痛之类的，到彻头彻尾的恐怖，一些长期从事举重和健美运动的人甚至无法系鞋带，直到布洛芬起效。

Poke around on the Internet, and you’ll find plenty of material to feed this perception. Personal stories range from the tame—mild joint and muscle aches and the like—to the downright horrific, with some long-time powerlifters and bodybuilders so incapacitated that they can’t even tie their shoes until the ibuprofen kicks in.

因此，力量训练几十年来一直背负着负面评价。值得庆幸的是，潮流正在转变，力量训练也越来越受欢迎，但许多人仍然认为它的风险远远超过其回报。然而讽刺的是，研究表明，如果操作得当，力量训练其实非常安全。邦德大学的科学家在一项对二十项研究的回顾中发现，健美运动平均每1000小时的训练——即每周五天、近四年的训练——只会导致一次受伤。研究人员还指出，大多数受伤往往只是轻微的疼痛，不需要任何特殊治疗或恢复方案。在大多数情况下，额外的休息和放松就能解决问题。

And so strength training has been saddled with a bum rap for decades now. Thankfully, the tide is turning and strength training is gaining currency, but many people still think that its risks far exceed its rewards. Ironically, however, research shows that when done properly, strength training is remarkably safe. In one review of twenty studies, Bond University scientists found that bodybuilding produced an average of just one injury for every 1,000 hours of training—nearly four years of training five days per week. Researchers also noted that most of the injuries tended to be minor aches and pains that didn’t require any type of special treatment or recovery protocols. In most cases, a bit of extra R & R won the day.

正如你所料，像CrossFit、奥运举重和力量举这样强度更大、技术含量更高的举重运动，受伤的可能性更高，但实际受伤率比你想象的要低。这些运动每1000小时的训练中，受伤率只有2到4次，而研究表明，冰球、橄榄球、足球和橄榄球等运动的受伤率在每1000小时6到260次之间，即使是长跑运动员，每1000小时的路面训练中，也会有大约10次受伤。因此，参加啤酒联赛运动受伤的可能性比参加“更瘦更强壮”之类的力量训练计划要高出6到10倍。

As you’d expect, more intense and technical types of weightlifting, like CrossFit, Olympic weightlifting, and powerlifting, result in more injuries, but fewer than you might think. These activities produced just 2-to-4 injuries per 1,000 hours of training, whereas studies show that sports like ice hockey, football, soccer, and rugby have injury rates ranging from 6-to-260 per 1,000 hours, and even long-distance runners can expect about 10 injuries per 1,000 hours of pavement pounding. Therefore, you’re about 6-to-10 times more likely to get hurt playing beer league sports than by following a strength training program like Bigger Leaner Stronger.

力量训练也能带来更大的回报，因为它能带来许多其他运动无法带来的健康和健身益处。以下是精心设计的力量训练计划能为你带来的好处：

You’ll get a bigger payoff with strength training, too, because it delivers a number of health and fitness benefits that you can’t get from other types of exercise. Here’s a short list of what a well-designed strength training routine can do for you:

更强壮、更健康的关节
Stronger and healthier joints
更多的肌肉质量
More muscle mass
更好的心脏健康
Better heart health
改善大脑健康
Improved brain health
更长寿、更高的生活质量
Greater longevity and quality of life
更高的骨密度
More bone density
新陈代谢更快
Faster metabolism
提高灵活性
Improved flexibility

这些好处只是亮点中的一小部分。当你将力量训练的好处与受伤的概率以及大多数受伤的轻微程度进行比较时，选择就显而易见了：力量训练比不训练要明智得多。

And those perks are just the highlight reel. When you compare the upside of strength training to the long odds of getting hurt and the mildness of most of the injuries that do occur, the choice is clear: to strength train is far smarter than not to.

无论我们是否意识到，我们每天都会做出类似的判断。每次我们踏进车里，走楼梯而不是乘电梯，或者和宠物玩耍，我们都在承担一定的风险。避免这种生活风险的唯一可靠方法就是永远不离开床——但即便如此，我们也不得不应对缺乏运动带来的后果，例如肌肉流失、睡眠障碍，以及患心脏病、2 型糖尿病和癌症的风险增加。因此，我们所能做的就是评估我们所面临情况的结果和概率，并尽可能地让天平向有利于我们的方向倾斜。至于力量训练，通过适当的计划、技巧和恢复，它很容易被化解，你将在本书中了解到这些。

Whether we realize it, we make these types of judgment calls every day. Every time we step into a car, take the stairs instead of the elevator, or play with a pet, we’re accepting a certain amount of risk. The only surefire way to avoid this element of living would be to never leave our beds—but even then, we’d have to contend with fallout associated with lack of physical activity like muscle loss, impaired sleep, and an increased risk of heart disease, type 2 diabetes, and cancer. All we can do, then, is assess outcomes and probabilities of situations we face and try to tilt the scales in our favor as much as we can. And as to strength training, it’s easily disarmed with proper programming, technique, and recovery, which you’ll learn about in this book.

误区六：

Myth #6:

“你应该/永远不要做这种类型的训练分割”

“You Should Always/Never Do This Type of Workout Split”

锻炼分组是指如何组织锻炼，即每次锻炼哪些动作以及训练哪些肌肉群，而每个人似乎对哪种方法最有效都有不同的看法。有些人声称，每次锻炼只训练一个主要肌肉群的传统健身方法是最佳的。然而，其他人则谴责身体部位分组，并提倡其他方法，例如全身分组或上/下分组。还有一些人不同意所有这些，并坚信你应该围绕“运动模式”或其他一些特征或因素来组织你的训练。区分好坏也很困难，因为你可以为许多这些说法找到“科学”的解释。然而，主要的问题是，所有这些观点都侧重于笔触，而不是全局。

A workout split refers to how your workouts are organized in terms of which exercises you do and which muscle groups you train in each session, and everyone seems to have a different opinion on what works best. Some people claim that the traditional bodybuilding method of training one major muscle group in each workout is optimal. Others decry the body-part split, however, and beat the drum for something else, like the full-body split or upper/lower split. Still others disagree with all of that and are convinced that you should organize your training around “movement patterns” or some other feature or factor. Separating the sheep from the goats can be difficult, too, because you can find “sciencey” explanations for many of these assertions. The main problem, however, is that all of these opinions focus on brushstrokes instead of the big picture.

归根结底，肌肉增长并非由训练分组决定——你的二头肌不在乎它们是在“手臂”、“拉力”还是“上半身”训练中进行的。当你以适当的重量进行适量的正确练习，并在训练后进行适当的休息和恢复时，你的肌肉就会增长。训练分组只是帮助你实现这些目标的工具，本身并不是目标。因此，没有哪个训练分组在任何情况下、任何时间点都对每个人来说都是“最佳”的。例如，如果你的目标是最大限度地发展上半身肌肉，同时保持下半身肌肉的增长，那么最适合你的训练分组将与你的目标是参加举重比赛（这需要巨大的下半身力量）时的不同。选择训练分组时还需要考虑其他因素，例如你生活中的其他需求和义务、训练经验和个人喜好等。

Ultimately, it isn’t a workout split that drives muscle growth—your biceps don’t care if they get trained in an “arms,” “pull,” or “upper-body” workout. Your muscles will grow when you do the right amount of the right exercises with the right amount of weight and post-workout rest and recovery. Your workout split is just a tool that helps you accomplish those ends, not a target unto itself, and therefore, no single workout split is “best” for everyone, under all circumstances, at all points in time. For example, if your goal is to maximize the development of your upper body muscles while still growing your lower body, the best workout split for you will look very different than if your goal is to compete in a powerlifting competition (which requires tremendous lower-body strength). There are other factors to consider when choosing a workout split, too, such as other demands and obligations in your life, training experience, and personal preferences, etc.

现在，如果你和大多数读这本书的人一样，你的目标可能和我刚才概述的差不多——大幅增强上肢肌肉和力量，同时下肢得到充分发展以保持良好的比例——而且你可能也希望避免受伤，并积极参与家庭和工作生活。要做到这一点，你不必遵循特定的训练分组（很多分组都可以），但你必须遵循一些不可更改的训练原则，我将在下一章分享。

Now, if you’re like most guys reading this book, your goal is probably similar to the one I just outlined—a lot more upper-body muscle and strength, with enough lower-body development to maintain good proportions—and you probably also care about staying injury free and highly engaged in your home and work life. And to do all of that, you don’t have to follow one particular workout split (many can do the trick), but you must follow a few non-negotiable training tenets that I’ll share in the next chapter.

至于《Bigger Leaner Stronger》中采用的是哪种类型的训练分组，它是推/拉/腿和上/下分组的混合体——本质上是推/拉/腿的常规训练，同时还额外训练胸部、手臂和肩膀，以尽快增大这些肌肉群。这种方案对于刚开始进行适当力量训练的人来说非常有效，但你应该知道，这可能并不总是适合你的最佳训练方式，特别是如果你想在你的基因允许的范围内变得尽可能强壮的时候。最终，你可能需要修改这个计划或完全使用另一种训练分组来实现你的最终目标（这就是我为这本书写了一本后续书，名为《超越Bigger Leaner Stronger》的原因）。

And as for which type of workout split is used in Bigger Leaner Stronger, it’s a mash-up of the push/pull/legs and upper/lower splits—essentially a push/pull/legs routine with extra chest, arms, and shoulders work to grow those muscle groups as fast as we can. This scheme works extremely well for people new to proper strength training, but you should know that it may not always be the best way for you to train, especially if you want to get as big and strong as your genetics will allow. Eventually, you’ll likely need to modify this program or use another workout split altogether to reach your ultimate goals, (which is why I wrote a follow-up book to this one called Beyond Bigger Leaner Stronger).

误区七：

Myth #7:

“运动并不能帮助你减肥”

“Exercise Doesn’t Help You Lose Fat”

大多数人想要减肥时，都会开始进行有氧运动。尽管他们最终可能会把跑鞋磨破，把动感单车骑得汗流浃背，但他们很少能在镜子或体重秤上看到明显的变化。研究人员早已在研究中发现了同样的现象。即使人们坚持锻炼几周或几个月——即使是高强度间歇训练这样的剧烈运动——减掉的体重也比预期的要少，有时甚至没有。

When most people want to start losing weight, they start doing cardiovascular exercise, and although they may wind up wearing out their running shoes and giving their spin bikes countless sweat showers, they rarely see meaningful changes in the mirror or on the scale. Researchers have long noted the same thing in studies. When people exercise for a few weeks or months—even vigorous exercise like high-intensity interval training—they lose less weight than you’d expect, and sometimes none.

《肥胖评论》杂志发表的一项研究发现，坚持有氧运动计划（无论是中等强度还是高强度）的人，在12周后平均只能减掉约2磅脂肪。这相当于每周0.2磅，这个数字小到难以衡量。更令人震惊的是皇后大学发表的一项回顾性研究的结果。在分析了31项研究后，他们发现，随着运动时间的增加，减肥效果会变得更差——坚持几个月运动计划的人平均只减掉了7磅，而坚持六个月或更长时间运动计划的人几乎没有减掉任何体重。

A study published in the journal Obesity Reviews found that people who followed a cardio program (either moderate- or high-intensity) only lost about 2 pounds of fat after 12 weeks on average. That’s 0.2 pounds per week, an amount so small it’s hard to even measure. Even more eye-opening are the results of a review study published by Queen’s University. After analyzing thirty-one studies, they found that weight loss outcomes got worse as the duration of exercise increased—people who followed an exercise plan for several months lost just 7 pounds on average, and people who followed an exercise plan for six months or more lost almost nothing.

因此，许多记者、医生和健身权威人士宣称，运动减肥就像用筛子捞空船一样，徒劳无功。或者至少有人说，普通的锻炼方式是徒劳的。但如果你支付49.99美元，分78小时轻松付款，他们就能让你使用他们专有的、永久待批的突破性训练技巧，保证比打了激素的大黄蜂更快地消减腹部脂肪——咳咳……我跑题了。

As a result, many journalists, doctors, and fitness authorities have declared that exercising for weight loss is like trying to bail out a boat with a sieve—a fruitless endeavor. Or at least the ordinary way of exercising is futile, some say, but if you give them $49.99 in 78 easy hourly installments, they’ll give you access to their proprietary patent perpetually pending breakthrough training techniques guaranteed to melt belly fat faster than a roided hornet—ahem … I digress.

然而，所有这些反运动的言论都有其弱点，因为所有支持这些言论的研究都没有正确地控制人们的卡路里摄入量。如果你让一群超重的人参加一个锻炼计划，却不解决任何与营养和生活方式相关的问题，你认为会发生什么？他们会燃烧更多卡路里——哇哦——但随后会更饿，吃得更多——呜呜呜。

All of this anti-exercise rhetoric has a soft underbelly, however, because none of the research used to support it controlled people’s calorie intake properly. And what do you think happens when you put a bunch of overweight people on an exercise program without addressing anything related to nutrition and lifestyle? They burn more calories—whoop whoop—but then get hungrier and eat more—womp womp.

这种与运动相关的“补偿性饮食反应”常常让人感到焦虑（“运动后你吃得更多！哦，人类啊！”），但这仅仅是对能量消耗增加的一种自然、健康且必要的反应。毕竟，如果我们在剧烈运动后没有感到更饿，人类早就饿死了。

This “compensatory eating response” associated with exercise is cause for constant hand-wringing (“You just eat more after you work out! Oh the humanity!”), but it’s merely a natural, healthy, and necessary response to increased energy expenditure. After all, if we didn’t get hungrier after strenuous exercise, humans would’ve starved to death long ago.

幸运的是，虽然这种对运动的反应不受我们控制（食欲会增加），但我们如何应对却可以控制。此外，如果你遵循我在本书最后一部分提供的营养计划，就能显著降低频繁运动带来的食欲副作用。所以，虽然单靠运动并不能保证减肥成功，但如果你每周进行几个小时的正确运动并合理饮食（本书将教你如何做到），会发生什么呢？你会减掉脂肪，而且减得很快，而且你会享受这个过程。

Luckily, while this reaction to exercise isn’t under our control (appetite will increase), how we act on it is. Moreover, if you follow the nutrition plan I gave you in the last section of this book, you’ll significantly dampen the unwanted appetitive effects of frequent exercise. So, while exercise alone doesn’t guarantee anything in the way of weight loss, what happens when you do a few hours of the right kind of exercise per week and eat properly (as you’ll learn how to do in this book)? You lose fat, you lose it quickly, and you enjoy the process.

误区8：

Myth #8:

“力量训练对减肥无效”

“Strength Training Isn’t Effective for Losing Weight”

这种错误观念有其道理，因为它虽然字面意思正确，但却具有误导性。力量训练确实不是减肥的好方法，但研究表明，如果结合适当的节食，力量训练就能在快速减脂的同时保持（甚至增加）肌肉。

This misbelief has a kernel of truth in it because while literally correct, it’s also misleading. Strength training is indeed a bad way to lose weight, but when combined with proper dieting, research shows that it’s a fantastic way to lose fat faster while preserving (or gaining!) muscle.

杜克大学的一项研究完美地诠释了这一点。研究人员招募了196名年龄在18岁至70岁之间的肥胖或超重男性和女性，并将他们分成三组：

A Duke University study illustrates this point perfectly. Researchers recruited 196 obese or overweight men and women ranging from 18-to-70 years old and split them into three groups:

第一组每周进行三次一小时的阻力训练。
Group one did three one-hour resistance training workouts per week.
第二组每周慢跑三天，每次中等强度，约 45 分钟。
Group two jogged three days per week at a moderate intensity for about 45 minutes per session.
第三组进行阻力训练和有氧运动。
Group three did both the resistance training and cardio workouts.

八个月后，猜猜哪组减重最多？不，不是第一组或第三组，而是第二组，也就是只做有氧运动的组。更妙的是，这组也是唯一一个肌肉也减少了的组。猜猜谁在增肌的同时减脂最多？没错，就是第三组——阻力训练和有氧运动组。换句话说，在有氧运动中加入阻力训练，增肌带来的减重效果不如第二组，但减脂效果更好。

After eight months, guess which group lost the most weight? No, it wasn’t group one or three. It was number two, the cardio-only group. The kicker? That was also the only group that lost muscle as well. And guess who lost the most fat while also gaining muscle? That’s right, group number three—the resistance training and cardio group. In other words, adding resistance training to the cardio workouts resulted in less weight loss due to muscle gain but more fat loss.

这里还有另一个与此相关的误区值得澄清：高次数（低重量）训练比低次数（高重量）训练更有利于减肥，主要是因为重复次数越多燃烧的卡路里越多。这在直觉上似乎是正确的，因为高次数训练通常感觉比低次数训练更难，但研究表明并非如此 - 比如说，20 次和 10 次组之间的能量消耗差异可以忽略不计。此外，虽然力量训练不会燃烧那么多卡路里（通常每小时 300 到 400 卡路里），但它可以增加你在锻炼后燃烧的卡路里数量，并随着时间的推移提高你的基础代谢率。研究表明，较重的重量和较少的重复次数（每组 7 次或更少）比较轻的重量和更多的重复次数产生更好的代谢效果。

There’s another myth related to this one that’s worth addressing here: Higher-rep (and lower-weight) training is better for fat loss than lower-rep (and higher-weight) training, mostly because doing more reps burns more calories than doing fewer reps. This can seem intuitively true because higher-rep training typically feels harder than lower-rep work, but research shows otherwise—the differences in energy expenditure between, say, doing 20-rep and 10-rep sets are negligible. What’s more, although strength training doesn’t burn that many calories (300 to 400 calories per hour, usually), it can boost the number of calories you burn after your workouts and raise your basal metabolic rate over time. Studies show that heavier weights and fewer reps (7 reps or fewer more per set) produces better metabolic effects than lighter weights and more reps, too.

我们还必须记住，在减脂计划中加入力量训练的主要原因并非为了燃烧卡路里或脂肪，而是为了在减脂的同时保持（或增加）肌肉质量。力量训练当然可以改善身体成分，但它也能帮助你更快地减脂，因为你的身体分解的肌肉越少，它就必须燃烧更多的脂肪。再次强调，最好的方法是举重。

We also have to remember that the primary reason to include strength training in a fat loss regimen isn’t calorie or fat burning but preserving (or gaining) muscle mass while you lose fat. This improves body composition, of course, but it also helps you lose fat faster because the less muscle your body breaks down for energy, the more body fat it must burn instead. And again, the best way to do this is to lift heavy weights.

误区9：

Myth #9:

“你必须做大量的有氧运动才能保持苗条”

“You Have to Do a Lot of Cardio to Get and Stay Lean”

你可能听说过，要想拥有好身材，就必须牺牲大量时间在跑步机或StairMaster健身器上。让我来纠正你这种无稽之谈。说到改善体型，有氧运动可谓是好坏参半。它确实能燃烧能量，有助于减肥，但效果可能不如你想象的那么多。比如，猜猜30分钟的剧烈跑步会燃烧多少能量？大约300到500卡路里，具体取决于你的体重。你猜怎么着把这些热量吃掉？一把坚果、一杯酸奶和一个苹果就能达到同样的效果。或者，如果你比较放纵自己，一块中等大小的巧克力曲奇配一杯牛奶也可以。

You’ve probably heard that you must sacrifice excessive amounts of time to the treadmill or StairMaster to look good. Allow me to disabuse you of such nonsense. When it comes to improving your body composition, cardio is a mixed blessing. It contributes to your fat loss efforts by burning energy, but not as much as you may think. For instance, guess how much energy 30 minutes of vigorous running burns? About 300-to-500 calories depending on how much you weigh. And guess how easy it is to eat that right back? A handful of nuts, a cup of yogurt, and an apple does the trick. Or if you’re the more indulgent type, a modest-sized chocolate chip cookie with a glass of milk.

我的观点并不是说当你想减肥时不应该吃这些食物，也不是说有氧运动期间燃烧的能量并不重要——只是有氧运动不会像我们希望的那样燃烧那么多能量（就像力量训练一样）。

My point isn’t that you shouldn’t eat these foods when you want to lose weight or that the energy you burn during cardio doesn’t matter—only that cardio just doesn’t burn as much energy as we wish it did (just like strength training).

当你想要拥有精瘦而强健的体格时，限制有氧运动的另一个原因是它会以两种方式干扰肌肉和力量的增长：

Another reason to limit cardio when you want to build a lean and powerful physique is it can interfere with muscle and strength gain in two ways:

从短期来看，这会让你更加疲劳，从而更难在训练中取得进步。
In the short term, by making you more generally fatigued, which makes it harder to progress in your training.
从长远来看，通过破坏与肌肉生长相关的细胞信号传导。
In the long term, by disrupting cell signaling related to muscle growth.

但这并不意味着你应该完全放弃有氧运动。它确实对健康有益，包括一些力量训练无法提供的好处，还能帮助你保持更高的每日总能量消耗，这意味着更快减脂，更容易保持体重。一旦你学会了如何正确地进行有氧运动，你就能享受这些好处，而不会遭受任何负面影响。稍后我们会详细介绍。

That doesn’t mean you should completely shun cardio, though. It does have health benefits, including some that you don’t get from strength training, and it can help you maintain a higher total daily energy expenditure, which means faster fat loss and easier weight maintenance. And once you learn how to do cardio correctly, you can enjoy these benefits without suffering any of the downsides. More on that soon.

误区10：

Myth #10:

“你不需要做隔离练习”

“You Don’t Need to Do Isolation Exercises”

正如你刚才所了解的，复合训练对于增肌增力非常有效。然而，有些人却将其奉为圭臬，认为只要能充分锻炼身体所有主要肌群（主要参与推、拉和深蹲的肌肉群），复合训练就足够了。他们说，孤立训练可能很有趣，但如果你做了足够多的深蹲、卧推、硬拉和过顶推举，那么孤立训练就显得多余了。

As you learned a moment ago, compound exercises are fantastic for gaining muscle and strength. However, some people put them on a pedestal as all you need to fully develop every major muscle group (a group of muscles highly involved in pushing, pulling, and squatting) in your body. Isolation exercises, they say, may be fun, but they’re superfluous if you do enough squatting, bench pressing, deadlifting, and overhead pressing.

你可以找到支持这一观点的研究。戈亚斯联邦大学、亚马逊大学、圣塞西莉亚大学等机构的科学家进行的研究发现，在复合训练中加入孤立训练并不能显著增加未经训练和受过训练的男性和女性的肌肉增长或力量。

You can find research to support this idea. Studies conducted by scientists at the Federal University of Goiás, the University of the Amazon, Santa Cecília University, and elsewhere have found that adding isolation exercises to compound exercises didn’t significantly increase muscle growth or strength in untrained and trained men and women.

然而，正如研究员兼作家格雷格·纳科尔斯（Greg Nuckols）在一项未发表的荟萃分析中指出的那样，大多数此类研究的实施方式使得孤立训练几乎不可能显示出益处。纳科尔斯分析了七项关于此主题的研究结果后发现，孤立训练加复合训练能使肌肉增大约3.8%，而单纯的复合训练只能使肌肉增大3%。这在统计学上并不显著（不足以表明因果关系），但如果考虑到数月乃至数年的持续训练，这在实践中就具有显著意义。不妨这样想：如果我告诉你，每周在健身房多花20到30分钟做一些相对简单的训练，就能使肌肉增长27%，你会这么做吗？多莉·帕顿是仰卧睡觉的吗？

As researcher and writer Greg Nuckols has noted in an unpublished meta-analysis, though, most of these studies were conducted in such a way that made it almost impossible for isolation exercises to show benefits. When Nuckols analyzed the results of seven studies on this topic, he found that isolation plus compound exercises increased muscle size by about 3.8 percent versus 3 percent with just compound exercises. That wasn’t statistically significant (large enough to indicate a cause-effect relationship), but it would be practically significant when considered in the context of months and years of continued training. Think of it this way: If I told you that you could increase muscle growth by 27 percent by spending an extra 20 to 30 minutes in the gym each week doing a few relatively easy exercises, would you do it? Does Dolly Parton sleep on her back?

在力量训练中加入孤立练习的另一个原因是，用几种不同的方式（不同方向、不同角度）锻炼肌肉比只用一两种方式效果更好。例如，圣保罗大学的一项研究发现，尽管每周训练量相同，但那些进行史密斯机深蹲、硬拉、腿举和弓箭步等下肢训练的人，比只进行史密斯机深蹲的人力量更大，肌肉增长也更均衡、更均衡。其他几项研究也发现了同样的效果：

Another reason to include isolation exercises in a strength training routine is working your muscles in several different ways—in different directions and at different angles—produces better results than just one or two ways. In a study conducted at the University of São Paulo, for instance, researchers found that despite doing the same amount of weekly volume, people who did a combination of lower-body exercises that included the Smith machine squat, deadlift, leg press, and lunge gained more strength and experienced more balanced and proportionate muscle growth than people who only did the Smith machine squat. The same effect has been noted in several other studies as well:

隆德里纳州立大学的研究人员发现，采用三种不同的运动进行训练比采用单一运动进行训练更能使大腿、二头肌和三头肌得到更对称、更全面的生长。
Researchers at Londrina State University found that training with three different exercises produced more symmetrical and complete growth of the thighs, biceps, and triceps than training with one exercise.
米纳斯吉拉斯州南方联邦研究所的科学家发现，六个月的卧推训练能使胸肌持续增长，但肱三头肌却没有，大约八周后就进入了平台期。这表明，增加肱三头肌的训练可以促进肱三头肌的增长。
Scientists at the Federal Institute of Sudeste of Minas Gerais found that six months of bench pressing produced consistent growth of the chest muscles, but not the triceps, which plateaued after about eight weeks. This suggests that adding triceps exercises would’ve produced more triceps growth.
东京大学的一个研究小组发现，深蹲对股直肌（大腿中部的一块肌肉）的生长作用很小，这也表明，加入针对这块肌肉的孤立练习，比如腿部伸展或保加利亚分腿蹲，将是有益的。
A research team at the University of Tokyo found that squats produced very little growth of the rectus femoris (a muscle in the middle of your thigh), which also suggests that including an isolation exercise that targets this muscle, like the leg extension or Bulgarian split squat, would be beneficial.

总结一下我做隔离练习的情况：

To summarize my case for doing isolation exercises:

当复合动作不再适合训练特定肌肉群时，隔离练习可以让你继续进行训练。例如，你的胸部和肩膀在做几组卧推和哑铃推举后可能会感到疲惫，但你的肱三头肌可能只够做几组隔离练习。或者，你的下背部和前臂通常在做几组硬拉后就感到疲惫，但你的背阔肌和腘绳肌却不会。
Isolation exercises allow you to continue training specific muscle groups when it’s no longer practical to do so with a compound exercise. For instance, your chest and shoulders will probably be bushed after several sets of bench and dumbbell pressing, but your triceps may be up to a few sets of an isolation exercise. Or, while your low-back and forearms are typically shagged after just a few sets of deadlifts, your lats and hamstrings aren’t.
隔离练习可以让你以不同的姿势和不同的动作幅度来训练同一个肌肉群，从而可能促进肌肉生长。例如，卧推和过顶推举（复合练习）对肱三头肌的训练姿势与肱三头肌伸展或哑铃上拉（隔离练习）截然不同。
Isolation exercises allow you to train a muscle group in different positions and through different ranges of motions, which likely improves muscle growth. For example, bench pressing and overhead pressing (compound exercises) train your triceps in a very different position than triceps extensions or dumbbell pullovers (isolation exercises).
连续数月每周进行相同的三到四项锻炼会变得无聊，而无聊的锻炼往往不如有趣的锻炼有效。
Doing the same three or four exercises every week for months on end gets boring, and boring workouts tend to be less productive than engaging ones.
长时间以相同的方式重复相同的练习可能会增加重复性压力伤害的风险（由于重复动作而逐渐积累的组织损伤），尤其是当您开始使用更重的重量时。
Repeating the same exercises in the same way for long periods of time probably increases the risk of repetitive stress injuries (a gradual buildup of damage to tissues from repetitive motions), especially when you start using heavier weights.

虽然您的大部分收益将来自复合练习，但通过补充正确的隔离练习（就像您在“更大更精瘦更强壮”中所做的那样），您将从训练中获得更多的肌肉和力量。

While the lion’s share of your gains will come from compound exercises, by supplementing them with the right isolation exercises (like you will in Bigger Leaner Stronger), you’ll get even more muscle and strength out of your training.

您刚刚学到了肌肉锻炼中最基本的一些知识：举起重物、逐渐增加肌肉负荷、使用自由重量、限制有氧运动以及进行复合练习和隔离练习。

You’ve just learned some of the most fundamental lessons in the muscle-building racket: lift heavy weights, progressively overload your muscles, use free weights, constrain cardio, and do a combination of compound and isolation exercises.

您还了解了为什么这么多人在健身房里苦苦挣扎的最大原因：他们举重太轻、过于频繁地改变锻炼方式、优先选择错误的锻炼方式以及进行过多的有氧运动。

You’ve also learned the biggest reasons why so many people flounder in the gym: they lift light weights, change exercises too often, prioritize the wrong exercises, and do too much cardio.

我们将在下一章中进一步讨论这个问题，您将获得“更大、更精益、更强壮”的剧本，用于制定锻炼肌肉和力量的训练计划。

We’ll carry this discussion further in the next chapter, where you’ll get the Bigger Leaner Stronger playbook for building workouts that build muscle and strength.

关键要点

Key Takeaways

锻炼是为了自身目的而进行的身体活动——燃烧卡路里或提高能量水平或情绪——而训练是一种系统的锻炼方法，旨在实现特定的长期目标，例如增强力量、肌肉线条或运动能力。
Exercise is physical activity done for its own sake—to burn calories or improve energy levels or mood—whereas training is a systematic method of exercising done to achieve a specific, longer-term goal, like increased strength, muscle definition, or athleticism.
增强全身力量的最有效方法是通过涉及多个关节和肌肉群的锻炼来举起重物（复合锻炼）。
The most effective way to increase your whole-body strength is to lift heavy weights with exercises that involve multiple joints and muscle groups (compound exercises).
如果您是举重新手（接受的正规训练不足一年或肌肉增长不足 15 磅）或刚刚开始举重，那么同时增肌和减脂应该不会有什么困难。
If you’re new to weightlifting (less than one year of proper training or 15 pounds of muscle gain) or are getting started again, you shouldn’t have any trouble building muscle and losing fat at the same time.
如果您已经进行了至少六到八个月的有效训练，并且增加了至少 10 磅的肌肉，并且没有长时间的休息，那么您可能无法同时做到这两点，而必须优化您的训练方案以增加肌肉或减少脂肪。
If you have at least six-to-eight months of effective training under your belt and have gained at least 10 pounds of muscle and aren’t coming off a long break, you probably can’t do both and will have to optimize your regimen for muscle gain or fat loss.
获得肌肉和力量的关键是通过在训练中逐渐增加阻力水平（负荷）使肌肉更加努力地工作。
The key to gaining muscle and strength is making your muscles work harder by gradually increasing resistance levels (loads) in your training.
锻炼分组只是一种工具，可以帮助您以适当的重量进行适量的正确锻炼以及锻炼后的恢复，而不是锻炼分组本身的目标，因此，没有一种锻炼分组在任何情况下、任何时间点都对每个人来说是“最佳”的。
Your workout split is just a tool that helps you do the right amount of the right exercises with the right amount of weight and post-workout recovery, not a target unto itself, and therefore, no single workout split is “best” for everyone, under all circumstances, at all points in time.
在减肥方案中加入力量训练的主要原因不是为了燃烧卡路里或脂肪，而是为了在减肥的同时保持（或增加）肌肉质量，这可以改善你的身体成分并帮助你更快地减肥，因为你的身体分解的肌肉越少，它就必须燃烧更多的身体脂肪。
The primary reason to include strength training in a fat loss regimen isn’t calorie or fat burning but preserving (or gaining) muscle mass while you lose fat, which improves your body composition and helps you lose fat faster because the less muscle your body breaks down for energy, the more body fat it must burn instead.
有氧运动对健康有益，包括一些力量训练所不具备的好处，它可以帮助你保持较高的每日总能量消耗，但它对减肥的贡献并不像你想象的那么大。
Doing cardio has health benefits, including some that you don’t get from strength training, and it can help you maintain a higher total daily energy expenditure, but it doesn’t contribute to fat loss as much as you may think.
在您的力量训练计划中加入隔离练习是有意义的，因为当复合练习不再适合您时，它们允许您继续训练特定的肌肉群，它们允许您在不同的位置和不同的运动范围内训练肌肉群，这可能会改善肌肉生长，它们使锻炼保持新鲜和引人入胜，并帮助您避免重复性压力伤害。
It makes sense to include isolation exercises in your strength training routine because they allow you to continue training specific muscle groups when it’s no longer practical to do so with a compound exercise, they allow you to train a muscle group in different positions and through different ranges of motion, which likely improves muscle growth, they keep workouts fresh and engaging, and they help you avoid repetitive stress injuries.

伟大的想法

The Big Ideas

1. 有效结合强度、音量和频率。

1. Use an effective mix of intensity, volume, and frequency.

2. 实现渐进式超负荷。

2. Achieve progressive overload.

3. 使用适当的形式。

3. Use proper form.

12

男性终极力量训练计划

The Ultimate Strength Training Plan for Men

你看见办事殷勤的人吗？他必侍立在君王面前。

Seest thou a man diligent in his business? He shall stand before kings.

—箴言 22:29

—PROVERBS 22:29

B二战结束时，军队医院挤满了遭受严重骨科损伤的士兵，例如骨折、骨折、肌肉、肌腱和韧带撕裂。情况非常严峻。医生根本无法及时救治所有伤员，而他们陈旧的康复方案（包括休息、热敷和轻度运动）让患者经历了漫长的康复之路——通常需要长达六到九个月的时间。

By the end of the Second World War, military hospitals were overrun with soldiers who had sustained serious orthopedic injuries like bone fractures, breaks, and muscle, tendon, and ligament tears. The situation was grim. There simply weren’t enough physicians to treat everyone in a timely manner, and their moldy rehabilitation protocol of rest, heat, and gentle exercise put patients on a long road to recovery—up to six-to-nine months was common.

然而，1945年，一位名叫托马斯·德洛姆的军医开始尝试一种新的康复技术，以帮助士兵更快地康复——这种方法也彻底改变了他自己的健康状况。德洛姆儿时患过风湿热，这是一种严重的疾病，常常夺走儿童的生命，并给幸存者造成永久性心脏损伤。在强制卧床四个月后，医生告诉德洛姆，他的心脏现在太虚弱了，再也无法进行任何剧烈活动。“我决心证明医生们错了，”德洛姆后来说道，“一离开病床，我就立即开始了复出之路。”

In 1945, however, an Army doctor named Thomas DeLorme began experimenting with a new rehab technique to help servicemen heal faster—one that had transformed his own health. As a child, DeLorme was stricken with rheumatic fever, a serious disease that often killed children and caused permanent heart damage in those who survived. After four months of enforced bed rest, doctors told DeLorme that his heart was now too weak for him to ever do any strenuous activity again. “I was determined to prove the medicos wrong,” DeLorme later said, “and immediately upon leaving my sick bed I started a comeback campaign.”

那次训练是力量训练，它不仅帮助德洛姆扭转颓势，战胜了疾病的后遗症，也让他作为一名力量型运动员赢得了一定程度的认可。他的比赛亮点包括250磅的挺举、240磅的俯卧撑、160磅的弯举和503磅的硬拉。

That campaign was strength training, and it not only helped DeLorme turn the corner and conquer the aftermath of his illness, but it also won him modest recognition as a strength athlete. His competition highlights included a 250-pound clean and jerk, 240-pound bent press, 160-pound curl, and 503-pound deadlift.

尽管二战粉碎了德洛姆的奥运梦想，但他在服役期间仍坚持进行力量训练——这在当时的医学界并不常见，因为大多数医生都认为任何形式的极端训练都不利于健康，尤其是对心脏。然而，德洛姆却不这么认为。当他想找到帮助受伤军人更快康复的方法时，他假设力量训练能够带来成效。

Although World War Two dashed DeLorme’s Olympian ambitions, he continued with his strength training routine while serving his country—unusual in medical circles at the time because most physicians agreed that extreme effort of any kind was unhealthy, particularly for the heart. DeLorme, however, knew otherwise, and when he wanted to figure out how to help injured servicemen heal faster, he hypothesized that strength training could bear fruit.

在一位膝盖手术患者康复后，德洛姆首次获得成功，他知道自己走上了正确的道路。他设计了一套新的康复方案，包含多组力量训练，患者每次只能举起10次的重量。一旦他们能够用给定的重量完成几组10次的训练（一度达到7组），他们就会增加负荷并重复这个过程。德洛姆将他的系统称为“大重量阻力训练”，它的效果非常显著，能够持续恢复那些完成传统物理治疗后却面临永久性残疾的男性的力量和功能。好消息迅速传开，德洛姆的突破性成果成为了军用和民用物理治疗的标准。

After an inaugural success with a patient recovering from knee surgery, DeLorme knew he was on the right track. He designed a new rehab regimen that consisted of multiple sets of strength training exercises with weights that the patient could lift for 10 reps. Once they could complete several 10-rep sets (for a time, it was seven) with a given weight, they’d increase the load and repeat the process. DeLorme called his system “Heavy Resistance Exercise,” and it worked wonders, consistently restoring strength and function to men who had completed traditional physical therapy and resigned themselves to permanent disability. The good news spread quickly, and DeLorme’s breakthrough became the standard of care for both military and civilian physical therapy.

德洛姆继续研究力量训练的疗效，改进他的训练计划，并发表了多篇关于阻力训练科学的学术著作，包括开创性的著作《渐进式阻力训练：技术和医学应用》 ——该著作被其他医学专业人士广泛阅读，使力量训练成为一种健康有效的锻炼方式。

DeLorme continued his research into the curative effects of strength training, refined his training programs, and published multiple academic texts on the science of resistance training, including the seminal book Progressive Resistance Exercise: Technic and Medical Application—works widely read by other medical professionals that legitimized strength training as a healthy and effective form of exercise.

这个故事诠释了肌肉和力量增长的一条法则：为了获得更大更强的肌肉，你必须逐渐增加它们所能产生的张力。从技术层面上讲，这指的是肌肉生长的三个主要“触发因素”或“途径”之一：

This tale illustrates one of the laws of muscle and strength gain: To get bigger and stronger muscles, you must gradually increase the amount of tension they can produce. Technically, this refers to one of the three primary “triggers” or “pathways” for muscle growth:

机械张力——肌肉纤维在拉伸和收缩时产生的力量。机械张力有两种类型：“被动张力”和“主动张力”。被动张力发生在肌肉在阻力训练中拉伸时，而主动张力发生在肌肉收缩时。
Mechanical tension—Force produced in muscle fibers by stretching and contracting. There are two types of mechanical tension: “passive” and “active” tension. Passive tension occurs when your muscles are stretching during a resistance exercise, and active tension occurs when they’re contracting.
高水平张力会对肌肉纤维造成微观损伤。肌肉损伤是直接导致肌肉生长，还是仅仅是机械张力的副产品，目前尚不清楚，但目前来说，它应该被列入其中。
Microscopic damage to muscle fibers caused by high levels of tension. Whether muscle damage directly causes muscle growth or is just a byproduct of mechanical tension is unclear, but at this time, it belongs on the list.
细胞疲劳——肌肉纤维反复收缩时，其内部和周围发生的一系列化学变化。当你进行一组训练达到或接近肌肉力竭（即使你付出最大努力也无法再举起重量）时，就会出现严重的细胞疲劳。
Cellular fatigue—A number of chemical changes that occur in and around muscle fibers as they contract repeatedly. When you take a set to muscular failure—the point where you can no longer move the weight despite giving maximal effort—or close to it, this causes high amounts of cellular fatigue.

研究表明，在这三种肌肉生长驱动因素中，机械张力最为重要，这意味着它比肌肉损伤和细胞疲劳更能刺激肌肉生长。因此，为了使力量训练达到最佳效果，它必须更加重视机械张力，而不是肌肉损伤和细胞疲劳。那么，你认为哪种训练方式更有利于增肌增力：大负荷训练还是小负荷训练？没错——大负荷比小负荷产生更大的机械张力，从而刺激更多肌肉生长（最终带来更强的力量）。

Out of these three drivers of muscle growth, studies show that mechanical tension is the most important, meaning that it produces a stronger muscle-building stimulus than muscle damage and cellular fatigue. Thus, for strength training to be maximally productive, it must underline mechanical tension more than muscle damage and cellular fatigue. Consequently, then, what do you think is more effective for gaining muscle and strength: Training with heavier or lighter loads? That’s right—heavier loads, which produce more mechanical tension than lighter ones and thus activate more muscle growth (which leads to more strength).

然而，仅仅举起大重量并不足以持续促进肌肉生长。要做到这一点，我们必须随着时间的推移稳步提高肌肉的机械张力水平（渐进式超负荷）。这解释了为什么德洛姆的方法如此有效。一周又一周、一月又一月、一年又一年，他的病人承受的重量越来越大，肌肉产生的机械张力也越来越大。

Merely lifting heavy weights isn’t enough to keep driving muscle growth, though. To do that, we must steadily increase mechanical tension levels in the muscles over time (progressive overload). This explains why DeLorme’s methods were so effective. Week by week, month by month, and year by year, his patients handled heavier and heavier loads that generated more and more mechanical tension in their muscles.

在《更大更精益更强》中，我会让你做同样的事情，正如你在上一章中学到的，我们将集中讨论一个多世纪以来一直是力量训练主要内容的三种动作：

In Bigger Leaner Stronger, I’ll have you do the same, and as you learned in the last chapter, we’ll concentrate on three types of movements that have been strength training staples for over a century now:

推动
Pushing
拉动
Pulling
蹲着
Squatting

让我们了解一下每一种营养素，以及为什么它们对于打造完美身材如此重要。

Let’s learn about each and why they’re so vital for building an exceptional body.

像俯卧撑、哑铃卧推和杠铃卧推那样对抗阻力是增强上肢肌肉和力量的绝佳方式，因为它可以锻炼腰部以上最大的一些肌肉群，包括胸肌（胸部）、三角肌（肩膀）和三头肌（手臂）。

Pushing against resistance—like you do with the push-up, dumbbell bench press, and barbell bench press—is a fantastic way to gain muscle and strength in your upper body, because it engages some of the largest muscle groups above the waist, including your pectorals (chest), deltoids (shoulders), and triceps (arms).

对抗阻力拉伸是锻炼上肢力量和肌肉的最佳方法之一。将物体拉向身体——例如引体向上、哑铃划船和杠铃划船——可以锻炼躯干最大的肌肉群、背部肌肉以及二头肌（手臂）。

Pulling against resistance is another one of the best ways to develop upper-body strength and muscularity. Pulling something toward your body—like with the pull-up, dumbbell row, and barbell row—recruits the largest muscle group in your torso, the back muscles, as well as your biceps (arms).

对抗阻力深蹲绝对是锻炼强健下肢的最佳方法。深蹲时，你会激活全身最大的肌肉群——股四头肌，以及腰部以下的所有其他肌肉，包括髋部肌肉（髋屈肌）、臀部肌肉（臀大肌）、腘绳肌和小腿肌肉。

Squatting against resistance is the absolute best way to develop a strong and powerful lower body. When you squat, you activate the largest muscle group in your entire body, the quadriceps, along with every other muscle below the waist, including the hip muscles (hip flexors), butt muscles (glutes), hamstrings, and calves.

事实上，深蹲几乎是一项全身运动，因为它还能训练你的核心肌肉（腹肌和斜肌）以及背部肌肉（尤其是竖脊肌）——基本上除了胸部、手臂和肩膀之外的所有肌肉。

In fact, the squat is nearly a whole-body exercise because it also trains your core muscles (abs and obliques) as well as your back muscles (especially your erector spinae)—everything except your chest, arms, and shoulders, basically.

这种推拉深蹲模式体现了“更大更精益更强”理念的一个重要部分：在健身房里，我们不想只做“有用的事”，而是要做最有效的事。换句话说，我们想把时间和精力花在那些效果最好的练习和训练技巧上，避免那些效果较差的。

This push-pull-squat paradigm embodies an important part of the Bigger Leaner Stronger philosophy: We don’t want to just “do things that work” in the gym—we want to do what works best. In other words, we want to spend our time and effort on the exercises and training techniques that produce the most results and avoid those that offer less.

如果这个策略听起来很熟悉，那可能是因为你之前听说过：帕累托原则。该原则以经济学家维尔弗雷多·帕累托的名字命名，指出在许多领域，大约20%的原因会产生大约80%的结果。我们可以在周围观察到这一公理的运作——大约20%的罪犯犯下了80%的犯罪，大约20%的患者承担了80%的医疗支出，15%的棒球运动员贡献了85%的胜利。

If this strategy sounds familiar, it’s probably because you’ve heard of it before: The Pareto Principle. Named after the economist Vilfredo Pareto, this principle states that in many realms, roughly 20 percent of the causes generate roughly 80 percent of the effects. We can observe this axiom in operation all around us—about 20 percent of criminals commit 80 percent of crime, around 20 percent of patients are responsible for 80 percent of healthcare spending, and 15 percent of baseball players deliver 85 percent of the wins.

帕累托原则也适用于训练。在成千上万的健身准则和方法中，只有少数能带来显著的收益，其余的要么毫无成效，要么毫无必要，除非你正在挑战自身肌肉和力量的基因上限。“更大更瘦更强壮”正是这些重要原则的缩影，其体系可以用一个简单的公式来表达：

The Pareto Principle also applies to training. Out of the thousands of fitness maxims and methods you can follow, just a few of them produce a bucketful of gains, and the rest are either unproductive or unnecessary unless you’re nudging your genetic ceiling for muscularity and strength. Bigger Leaner Stronger epitomizes these paramount principles, and its system can be expressed as a simple formula:

3–5 | 9–12 | 9–12 | 75–85 | 1–3 | 2–4 | 8

不，这不是什么需要破解的密码。这是打造你梦寐以求身材的“秘诀”。它的含义如下：

No, that isn’t a secret code you have to break. It’s the “secret” to building the body you’ve always wanted. Here’s what it means:

每周进行3至5次力量训练。
Do 3-to-5 strength training workouts per week.
每周对每个主要肌肉群进行9 至 12 组高强度训练。
Do 9-to-12 hard sets per major muscle group per week.
每次锻炼进行9 至 12组高强度训练。
Do 9-to-12 hard sets per workout.
使用单次最大重复次数的75% 到 85 %。
Use 75-to-85 percent of one-rep max.
在距离肌肉力竭还有1 到 3次时结束大多数高强度训练。
End most hard sets 1-to-3 reps shy of muscular failure.
在高强度训练组之间休息2 至 4分钟。
Rest 2-to-4 minutes in between hard sets.
每8周放松一次。
Take it easy every 8 weeks.

让我们逐一回顾这些说明，并学习如何将它们组合成真正有效的力量训练锻炼程序。

Let’s review those directions one at a time and learn how to combine them into a strength training workout routine that really works.

3–5

每周进行三到五次力量训练

Do Three-to-Five Strength Training Workouts Per Week

下次你在Instagram上（删掉你的Instagram）追风的时候，搜索一下#nodaysoff这个标签，你会看到无数身材健美的人，都在炫耀自己顽强的毅力。他们的努力往往值得称赞，但并不明智。每周六七天的高强度训练很容易导致受伤和倦怠（尤其是在减脂期，人们往往最热衷的时候）。

The next time you’re chasing the wind on (delete your) Instagram, search the hashtag #nodaysoff, and you’ll meet countless fit people preening themselves on their dogged determination. Their effort is often commendable, but not prudent. Intense training six or seven days per week is a high road to injury and burnout (especially when cutting, when people tend to be most gung-ho).

力量训练很辛苦。它会损伤你的关节、肌腱和肌肉，让你的神经系统承受巨大压力，还会对你的骨骼造成冲击。这些影响对健康有益，对于促进身体健康也必不可少，但它们也会加剧疲劳，从而降低力量、爆发力和注意力——这种现象被称为“过度训练”。研究表明，这种对训练的反应可能部分源于心理或情绪状态，而非纯粹的身体反应，但它确实存在，你需要知道如何应对。如果你无视身体的警告，继续训练，过度训练可能会发展成过度训练，你可能会出现以下症状……

Strength training is hard. It batters your joints, tendons, and muscles. It redlines your nervous system. It hammers your bones. These effects are healthy and necessary for forcing the body to get fitter, but they also heap up fatigue that reduces strength, power, and focus—a phenomenon known as overreaching. Research suggests that this response to training may partly be a mental or emotional state rather than a purely physical one, but it’s real, and you need to know how to manage it. If you ignore your body’s warnings and press on, overreaching can spiral toward overtraining, and you can develop symptoms like …

持续的酸痛、疲劳和虚弱
Persistent soreness, fatigue, and weakness
睡眠困难
Trouble sleeping
食欲不振
Loss of appetite
体重意外减轻（且并非好事）
Unintended weight loss (and not in the good way)
烦躁、焦虑和不安
Irritability, anxiety, and restlessness
心率异常
Abnormal heart rate
无法集中注意力
Inability to focus
沮丧
Depression

为了避免陷入这种困境，我建议每周进行三到五次力量训练，这足以让你实现最崇高的健身目标，而不会筋疲力尽。因此，我会提供三种“更胖更瘦更强壮”的训练方案供你选择：每周三天、四天和五天的训练方案。

To avoid this abyss, I recommend three-to-five strength training workouts per week, which is enough to achieve even the loftiest fitness ambitions without flaming out. This is why I’ll give you three Bigger Leaner Stronger routines to choose from: a three-day-per-week, four-day, and five-day routine.

注意：一旦你开始这个计划并看到效果，你可能会开始觉得“休息日”错失了增加肌肉和力量的机会。但请记住，休息和放松是这个计划的重要组成部分，因为肌肉不是在健身房里长出来的——健身房是你给它发出生长信号的地方。只有在休息期间，你的身体才能从训练中恢复，变得比以前更健康、更强壮。

A caution: Once you’re on the program and seeing results, you’ll probably start to feel that your “rest days” are missed opportunities to gain a little more muscle and strength. Remember, however, that rest and relaxation are vital components of the program because muscle isn’t built in the gym—that’s where you give it the signal to grow. It’s only during downtime that your body can recover from your training and become fitter and stronger than before.

9–12

每周针对每个主要肌肉群进行 9 到 12 组高强度训练

Do 9-to-12 Hard Sets Per Major Muscle Group Per Week

很多人认为训练频率（即你训练一个主要肌肉群的频率）是增肌的关键因素——比训练量（肌肉收缩的总时间，衡量标准因人而异，包括总次数、高强度组数和重量×次数）和强度（肌肉在每次训练中产生的紧张程度）更重要。对他们来说，频率就是黑白分明的：频率越高越好，如果你每周没有训练每个主要肌肉群至少两到三次（或更多），你的进步就不会很大。

Many people think that training frequency (how often you train a major muscle group) is a major factor in muscle building—more important than volume (the total amount of time your muscles spend contracting, as measured in different ways for different reasons, including total reps, hard sets, and weight x reps) and intensity (the degree of tension your muscles produce in each rep). To them, it’s black and white: more frequency is always better, and if you’re not training each major muscle group at least two-to-three (or more) times per week, you’re not going to get very far.

这段话很适合在社交媒体上分享，但太过泛泛。你能够并且应该多久训练一次肌肉群，取决于以下几个因素：

This makes for good social media snippets, but it’s too broad of a brush. How frequently you can and should train muscle groups depends on several things:

你的健身目标
Your fitness goals
你的锻炼计划
Your workout schedule
你的锻炼强度
Your workout intensity
你的锻炼量
Your workout volume

例如，如果你每周可以举重三天，并且更注重锻炼上半身而不是下半身，那么每周进行三次全身锻炼就没意义了。你应该专注于锻炼上半身的肌肉。

For instance, if you can lift weights three days per week and are more interested in developing your upper body than your lower body, it doesn’t make sense to do three whole-body workouts per week. Instead, you’ll want to focus on your upper-body muscles.

强度、训练量和频率之间的关系相当复杂，有很多可行的方法来校准这些变量。然而，也有一个普遍的规律决定着结果：随着单次训练的训练量和强度的提高，训练频率必须降低。换句话说，虽然你可以每周进行三次深蹲或卧推，但你不可能每次训练都做10组高强度训练（接近肌肉力竭的组数）。

The relationship between intensity, volume, and frequency is fairly complicated, and there are many viable ways to calibrate these variables. However, there’s also a universal rule that governs the results: As volume and intensity go up in individual workouts, the frequency of those workouts must go down. In other words, while you can squat or bench press three times per week, you can’t do 10 hard sets (sets taken close to muscular failure) per workout.

此外，研究表明，训练频率对于增肌和力量的重要性远不及训练强度和训练量。事实上，频率可以简单地看作是一种工具，为我们的肌肉提供足够的每周训练量以刺激生长——这个目标因训练经验、体能水平和遗传因素而异。根据最近发表在《国际运动生理学和表现杂志》上的一项研究，增肌的最佳训练量似乎是每周对每个主要肌肉群进行 10 到 20 组高强度训练，使用中等重量（一次最大重量的 60% 或更高），组间有充足的休息，较低的组数适合初学者，较高的组数适合高级举重运动员。

What’s more, research shows that training frequency isn’t nearly as important for gaining muscle and strength as intensity and volume. In fact, frequency can be viewed simply as a tool for providing our muscles with enough weekly volume to stimulate growth—a target that varies widely based on training experience, fitness level, and genetics. According to a recent study published in the International Journal of Sports Physiology and Performance, optimal volume for gaining muscle appears to be in the range of 10-to-20 hard sets per major muscle group per week with moderately heavy weights (60 percent of one-rep max or higher) and adequate rest in between sets, with the lower number of sets being suitable for beginners and the higher end for advanced weightlifters.

实际上，这意味着力量训练新手每周每个主要肌肉群只需进行9到12组高强度训练就能获得显著进步，而中高级举重运动员每周可能需要每个主要肌肉群进行15到20组高强度训练才能持续进步。有趣的是，研究还表明，当新手将训练量从10到20组的低端增加到高端时，他们的肌肉和力量增长速度并不会更快，因为他们的身体根本无法更快地增肌。因此，额外的训练量会导致训练效果严重下降，甚至倒退。

Practically, that means that someone new to strength training doesn’t need to do more than 9-to-12 hard sets per major muscle group per week to make significant gains, whereas intermediate and advanced weightlifters may need to do upward of 15-to-20 hard sets for a major muscle group per week to continue making progress. Curiously, studies also show that when novices increase their volume from the lower end of the 10-to-20-set range to the higher end, they don’t gain muscle and strength any faster because their bodies simply can’t build muscle any faster. Additional volume, then, results in heavily diminished returns or even backsliding.

因此，由于“更大更瘦更强壮”计划面向尚未增肌至最初20至30磅（约9至13公斤）的男性，因此每周每个主要肌群需要进行9至12组高强度训练——这是实现该目标的合适训练量。然而，最终，这样的训练量不足以维持持续的进步，因此在本书的续集《超越更大更瘦更强壮》（Beyond Bigger Leaner Stronger）中，该书面向中高级举重运动员，其训练量增加到每周每个主要肌群进行约15组高强度训练。

Thus, as the Bigger Leaner Stronger program is intended for men who have yet to gain their first 20-to-30 pounds of muscle, it entails 9-to-12 hard sets per major muscle group per week—the appropriate amount of volume for that goal. Eventually, however, that’s not enough volume to keep progressing, which is why in the sequel to this book, Beyond Bigger Leaner Stronger, intended for intermediate and advanced weightlifters, the volume increases to around 15 hard sets per major muscle group per week.

9–12

每次训练做9到12组高强度训练

Do 9-to-12 Hard Sets Per Workout

正如每个肌肉群的每周训练量存在一个收益递减点一样，单次训练的训练量也存在一个收益递减点。研究表明，这个阈值可能在每个肌肉群8到10组高强度训练之间，具体取决于阻力大小和你的体能状况。这个限制有助于我们理解为什么随着你变得更强壮、更强壮，训练频率会变得更加重要。如果你每周必须做15组高强度训练来增加胸部肌肉和力量，而单次训练中高强度训练量不超过10组，那么你必须将这个训练量分成至少两次训练。

Just as there’s a point of diminishing returns for weekly volume per muscle group, there’s also one for volume in an individual workout. Research shows that this threshold is likely between 8-and-10 hard sets per muscle group, depending on how heavy the resistance is and how fit you are. This limitation helps us understand why frequency becomes more important as you get bigger and stronger. If you have to do, say, 15 hard sets for your chest per week to add muscle and strength without doing more than 10 hard sets in an individual workout, you have to split that volume up into at least two workouts.

然而，在“更大更瘦更强壮”课程中，你每次训练都会热身并进行9到12组高强度训练，这听起来可能有点奇怪。就这些？为什么其他很多健身计划都要求每次训练15到20组甚至更多呢？原因有几个。

In Bigger Leaner Stronger, though, you’ll warm up and do 9-to-12 hard sets per workout, which may sound suspicious to you. That’s all? How can that work when many other bodybuilding programs call for 15-to-20 or more sets per workout? A couple of reasons.

首先，许多健身训练计划会使用“特殊”技巧，例如超级组、递减组、巨型组等等，这些技巧可以大幅增加训练量。虽然这些技巧可以有效地融入训练计划，但它们并非必需（尤其对于初学者而言），而且在增肌和力量方面通常不如直组（传统的举重组）有效。由于“增肌瘦肌”训练计划只使用直组，因此训练量比包含不同组数的训练计划要小。

First, many bodybuilding routines use “special” techniques like supersets, drop sets, giant sets, and whatnot that greatly increase volume. While such devices can be effectively incorporated into a training routine, they’re not necessary (especially for beginners) nor as generally effective for gaining muscle and strength as straight sets (traditional weightlifting sets). As Bigger Leaner Stronger workouts only use straight sets, they have less volume than programs with different types of sets.

其次，除非您是经验丰富的举重运动员，否则您只需要每周对每个主要肌肉群进行 9 到 12 组高强度训练，即可最大限度地促进肌肉增长，并且如果训练计划正确，每次锻炼进行 9 到 12 组高强度训练就足以实现这一目标。

Second, unless you’re a seasoned weightlifter, you only need to do 9-to-12 hard sets per major muscle group per week to maximize muscle growth, and when programmed correctly, 9-to-12 hard sets per workout is enough to accomplish this.

第三，也是最重要的一点，大多数健身计划都采用较轻的重量和较高的次数。这种方法可以实现较大的训练量，但正如你在上一章所了解的，它并非自然增肌和增力的最佳方法。然而，类固醇的使用改变了规则，而且改变的程度远超普通药物使用者的承受能力。

Third, and most importantly, most bodybuilding programs use lighter weights and higher rep ranges. This approach allows for large amounts of volume, but as you learned in the previous chapter, it’s not optimal for naturally gaining muscle and strength. With steroids, however, the rules change, and a lot more than the average drug user would care to admit.

75–85

使用单次最大重量的75%到85%

Use 75-to-85 Percent of One-Rep Max

在“更大更瘦更强壮”中，您将在锻炼中使用两种不同的负荷：在主要练习中（您将在下一章中了解），大约为一次最大重复次数的 80% 到 85%（每组 4 到 6 次重复），在辅助练习中，大约为一次最大重复次数的 75% 到 80%（每组 6 到 8 次重复）。

In Bigger Leaner Stronger, you’ll use two different loads in your workouts: on primary exercises, which you’ll learn about in the next chapter, around 80-to-85 percent of one-rep max (4-to-6 reps per set), and on accessory exercises, around 75-to-80 percent of one-rep max (6-to-8 reps per set).

为什么要设定这些特定的负荷和次数范围？为什么不采用更常见的轻重量、多次数的训练方案？或者为什么不迎合即将流行的大重量、少次数的训练？与你可能的预期相反，这并不是因为“更大、更精益、更强”的训练方式在增肌方面比其他训练方式更胜一筹。事实上，研究表明，广泛的次数范围可以显著促进肌肉增长。

Why these particular loads and rep ranges? Why not the more common prescription of lighter weights and more reps? Or the coming trend of heavier weights and just a few reps? Contrary to what you might expect, it’s not because the Bigger Leaner Stronger way is fundamentally superior for gaining muscle than those other styles. In fact, research shows that a breadth of rep ranges can produce significant amounts of muscle growth.

例如，在雷曼学院和维多利亚大学进行的一项研究中，科学家回顾了21项研究，这些研究比较了使用较大重量（单次最大重量的60%以上）和较低次数的训练，以及使用较小重量（单次最大重量的60%以下）和较高次数的训练。他们发现，只要每组训练接近肌肉衰竭（即即使尽最大努力也无法再举起重量的程度），男性和女性获得的肌肉量大致相同。其他研究也发现，每组10次和30次、8-12次和20-25次、8-12次和2-6次或3次和7次的训练，肌肉增长没有差异。

For example, in a study conducted at Lehman College and Victoria University, scientists reviewed 21 studies that compared training with heavier weights (60-plus percent of one-rep max) and lower reps versus lighter weights (less than 60 percent of one-rep max) and higher reps. They found that men and women gained about the same amount of muscle regardless of what rep range and weights they used, so long as they took each set close to muscular failure (the point at which they could no longer lift the weight despite exerting maximum effort). Other studies have also found no difference in muscle growth when using 10 versus 30 reps per set, 8-to-12 versus 20-to-25 reps, 8-to-12 versus 2-to-6 reps, or 3 versus 7 reps.

因此，虽然这条规则有一些例外，例如，每组使用非常重的重量进行 1 次重复的训练，以及每组使用非常轻的重量进行 30 次以上的重复的训练，对于锻炼肌肉并不有效，但每组 4 到 20 次重复的任何训练都可以产生大致相同量的肌肉增长。

And so, while there are a few exceptions to this rule—sets of 1 rep with very heavy weights and sets of 30+ reps with very light weights aren’t effective for building muscle—anything between 4-to-20 reps per set can produce about the same amount of muscle growth.

不过请注意，我一直在假设不同次数范围的效用——理论上，只要接近肌肉力竭，各种次数范围都能同样有效地增肌。但在实践中，有些次数范围比其他次数范围更均衡。比如，做一组15或20次的杠铃深蹲，最后距离肌肉力竭还有一两次。然后想象一下，你得再做几组这样的动作，再加上几组15到20次的练习，比如腿举和哑铃弓步。我不喜欢这个训练，Sam-I-Am。

Notice, however, that I’ve been speaking hypothetically about the utility of different rep ranges—technically a variety of rep ranges can work equally well for building muscle so long as they’re taken close to muscular failure. But in practice, some rep ranges are more equal than others. For instance, go do a 15-or-20-rep set of barbell squats that ends a rep or two shy of muscular failure. And then imagine having to do a couple more sets like that plus a few 15-to-20-rep sets for a few more exercises, like the leg press and dumbbell lunge. I do not like this workout, Sam-I-Am.

高次数训练带来的痛苦不仅仅是身体上的，因为这类训练也需要大量的时间。当然，更多次数的训练组需要更长的时间才能完成，但它们也会导致高度疲劳，迫使你在组间休息更长时间来喘口气。这种训练方式就像用勺子挖井一样。为什么要让我们的工作变得比实际需要的更困难呢？

The affliction of higher-rep training isn’t just physical, either, because such workouts also require a lot of time. Sets of more reps take longer to complete, of course, but they also cause high levels of fatigue, forcing you to rest longer between sets to catch your breath. This approach to training, then, is like trying to dig a well with a spoon. Why make our job more difficult than it needs to be?

我希望你每组做4到8次的另一个原因是，研究表明，用大重量做更少次数比用小重量做更多次数更有利于增强力量，毕竟，这才是“更大更精更强壮”的精髓所在。此外，当你从新手晋升到中级及以上水平时，增肌最可靠的方法就是变得更强壮，因此，让自己（在生理和心理上）适应这种训练方式，现在就能获得巨大的回报，将来也会受益匪浅。

Another reason I want you to do between 4 and 8 reps per set is research shows that using heavier weights for fewer reps is better for gaining strength than using lighter weights for more reps, and, well, this is Bigger Leaner Stronger, after all. Moreover, as you move from a novice to an intermediate trainee and beyond, the most reliable way to get bigger is to get stronger, so attuning yourself (physically and psychologically) to this style of training will pay big dividends now and even more later.

“但是等等，”你可能会想，“如果力量最终驱动增长，为什么不像举重运动员那样训练更重的重量呢？” 这个问题问得好，答案也很简单：因为这种训练方式通常无法提供足够的训练量来最大化增肌。密西西比大学的科学家进行的一项研究就是一个很好的例子，他们发现，每周两次进行五组单次深蹲， 10周后腿部肌肉没有任何增长。即使训练量足以促进肌肉肥大（生长），使用接近极限的重量进行训练也会损伤关节并导致疲劳。例如，发表在《力量与体能研究杂志》上的一项研究发现，每次训练7组3次和3组10次（每组接近力竭）对增肌的效果相同，但八周后，前一组的参与者出现了过度训练、关节疼痛和疲劳的症状，而后一组的参与者则没有出现这些问题，并且渴望继续训练。因此，在选择重复范围时，我们必须考虑不同方法的理论有效性以及实用性和可持续性。

“But wait,” you might be thinking, “if strength eventually drives growth, why not train with even heavier weights, like a powerlifter?” A good question with a simple answer: Because that style of training often doesn’t provide sufficient volume to maximize muscle gain. A dramatic example of this is a study conducted by scientists at the The University of Mississippi, which found that squatting as much weight as possible for five sets of a single rep twice per week caused zero leg muscle growth after 10 weeks. And even when there’s enough volume for hypertrophy (growth), training with near-maximal weights batters your joints and amasses fatigue. For instance, a study published in the Journal of Strength and Conditioning Research found that 7 sets of 3 reps per workout and 3 sets of 10 reps (with each set taken close to failure) were equally effective for muscle building, but after eight weeks, the participants in the former group were experiencing symptoms of overtraining, joint pain, and fatigue, whereas those in the latter group reported no such problems and were eager to continue training. Thus, when choosing rep ranges, we must consider both the theoretical validity and the practicality and sustainability of different approaches.

哦，如果你好奇为什么我建议有些动作做4到6次，而有些动作做6到8次，那主要是因为很多动作适合较低或较高的次数范围。比如，一组10次的杠铃硬拉，如果接近肌肉力竭，就很厉害，但一组6次就不是。同样，一组6次的哑铃侧平举，难度很高，可能会很尴尬，但一组10次就不是。

Oh and in case you’re wondering why I’m calling for 4-to-6 reps with some exercises and 6-to-8 reps with others, it’s mostly because many exercises lend themselves better to lower or higher rep ranges. For example, a set of 10 reps of the barbell deadlift that ends close to muscular failure is murderous, but a set of 6 reps isn’t. And similarly, a tough set of 6 reps of, say, the dumbbell side raise can be all sorts of awkward, but a set of 10 reps isn’t.

另外，如果你觉得所有这些关于单次最大次数和次数范围的讨论令人望而生畏，别担心。计算你的训练重量不需要任何数学知识。相反，我会教你如何轻松快速地确定你的训练计划的起始重量，以及如何随着你的力量增强而增加重量。

Also, if you’re finding all this talk about one-rep maxes and rep ranges daunting, fear not. No math will be required for figuring out your training weights. Instead, I’ll show you how to easily and quickly determine your starting weights for the program and then how to increase them as you get stronger.

1–3

大多数硬组训练在肌肉力竭前 1 到 3 次结束

End Most Hard Sets 1-to-3 Reps Shy of Muscular Failure

很多硬汉都说，如果你不“疯狂训练”，不定期地逼迫自己达到力竭，你就会“原地踏步”。这很荒谬。相比轻松完成训练，力竭组数更有利于增肌增力，但也会给身体带来很大压力（尤其是在基础训练中），容易受伤。

According to many hardbody hardos, if you’re not “training insane” by regularly pushing to muscular failure, you’ll “remain the same.” This is dippy. Taking sets to muscular failure is better for gaining muscle and strength than breezing through your workouts, but it also places a lot of strain on the body (especially with primary exercises) and invites injury.

那么，接近肌肉力竭的训练又如何呢？这与全力以赴相比如何？研究表明，这似乎同样有效。在《力量与体能研究杂志》上发表的一项研究中，32名未经训练的男性被分成两组：

What about training close to muscular failure, though? How does that compare to going all the way? Research shows that it appears to be just as effective. In a study published in the Journal of Strength and Conditioning Research, thirty-two untrained men were split into two groups:

第一组要进行每组练习，直到肌肉力竭。
Group one was to take each set to muscular failure.
第二组要求每组练习都达到自愿疲劳的程度（即练习组练习变得不舒服的程度，通常再做几次就会肌肉衰竭）。
Group two was to take each set to volitional fatigue (the point where a set becomes uncomfortable, usually a few reps short of muscular failure).

两组受试者每周进行两次腿部伸展，每次强度为单次最大重量的80%，持续12周。研究结束时，数据显示，虽然第一组的肌肉激活程度更高，但两组受试者的力量和肌肉增长量几乎完全相同。

Both groups performed three sets of leg extensions at 80 percent of one-rep max twice a week for twelve weeks. By the end of the study, the data showed that while group one experienced higher levels of muscle activation, both groups gained almost exactly the same amount of strength and muscle.

另一项针对未经训练的女性进行二头肌弯举的研究中也发现了类似的结果，但原因何在？为什么额外的肌肉激活并没有带来更多的肌肉或力量增长？一个合理的解释是，所有受试者都是阻力训练的新手。由于你在第11章中学到的“新手增益”现象，很可能是自愿疲劳足以让肌肉锻炼过度，而额外的肌肉激活是多余的，就像暴雨过后浇灌草坪一样。

A similar outcome was also seen in another study with untrained women and biceps curls, but why? Why didn’t the additional muscle activation result in more muscle or strength? One plausible explanation is that all of the subjects were new to resistance training. Thanks to the newbie gains phenomenon that you learned about in chapter 11, it’s possible that volitional fatigue was enough to whip muscle-building into overdrive and that the extra muscle activation was superfluous, like watering your grass after a rainstorm.

那么，经验丰富的举重运动员会怎样呢？他们能从训练到肌肉力竭中获益吗？东田纳西州立大学的科学家对此进行了研究。一组经验丰富的举重运动员每周进行三次训练，每次12组，所有组都做到肌肉力竭，结果他们的表现在各方面都比另一组类似的举重运动员差，而前者每组训练都比后者少做几次，距离肌肉力竭还差。

What happens with more experienced lifters, though? Can they benefit from training to muscular failure? Scientists at East Tennessee State University investigated this. When a group of experienced weightlifters did three workouts of 12 sets per week, taking all sets to muscular failure, they performed worse in every way versus a similar group of weightlifters who ended each set a couple of reps short of muscular failure.

原因有二：

There are two reasons for this:

将一组训练做到力竭，并不比接近力竭结束更有合成代谢（促进组织构建）的效果。当你将肌肉细胞推向极限时，它会触发一系列信号，从而增强肌肉耐力、力量，以及（通常）肌肉块头。因此，当重量快速移动时，一组训练的最后几次对肌肉生长的影响比前几次更大，但最后一组和倒数第二或第三组产生的刺激几乎没有差别。
Taking a set to muscular failure isn’t any more anabolic (promoting tissue building) than ending close to muscular failure. When you push a muscle cell close to its limits, it triggers a cascade of signals that lead to more muscle endurance, strength, and (often) size. Thus, the last few reps of a set influence muscle growth more than the first few, when the weight moves quickly, but there’s little difference between the stimulus produced by the very last and second- or third-last reps.
训练至肌肉力竭比训练至接近力竭会造成更多疲劳、酸痛和肌肉磨损。训练至力竭的次数越多，完全恢复的可能性就越小，尤其是像“更大更瘦更强壮”这样的计划，它涉及大重量和中等训练量。
Training to muscular failure causes disproportionately more fatigue, soreness, and wear and tear than to near-muscular failure. The more often you train to muscular failure, the less likely you are to fully recover from your training, especially with a program like Bigger Leaner Stronger, which involves heavy weights and a moderate amount of volume.

所以，虽然如果你感觉精力充沛，偶尔尝试一下肌肉力竭是可以的，尤其是在进行孤立练习时，但几乎所有的训练都应该接近这个极限。大多数主要练习组结束时，应该还剩下1到2次不错的次数，而大多数辅助练习组结束时，应该还剩下0到1次不错的次数。

So, while it’s fine to push to muscular failure periodically if you’re feeling lusty, especially on isolation exercises, virtually all of your training should only verge on it. Most sets of primary exercises should end with 1-to-2 good reps still in the tank, and most sets of accessory exercises with 0-to-1 good reps remaining.

令人惊讶的是，懂得如何控制高难度训练组的难度，是力量训练成功的最大秘诀之一。很多人在训练中甚至无法接近肌肉力竭，却不明白为什么训练效果没有改变；还有很多人经常失败，却不明白为什么每次训练总是疼痛难忍。现在你明白如何穿针引线了。

Surprisingly, knowing how to manage the difficulty of hard sets is one of the greatest unsung “secrets” of successful strength training. Many people don’t even get close to muscular failure in their workouts and wonder why nothing changes, and many others meet failure far too often and wonder why everything always hurts. You now understand how to thread this needle.

2–4

高强度训练之间休息 2 至 4 分钟

Rest 2-to-4 Minutes in Between Hard Sets

人们经常缩短组间休息时间，甚至跳过，因为他们来健身房是为了活动活动、流流汗，而不是磨磨蹭蹭。如果你来健身房是为了燃烧卡路里，这很有效，但如果你想增肌增力，那就错了。

People often keep rest periods in between sets short or even skip them because they’re in the gym to move and sweat, not dilly-dally. This works if you’re there to burn calories, but if you want to gain muscle and strength, it’s a mistake.

在力量训练中，你会将身体推向极限，然后逐渐减弱。如果组间休息不足，你就无法在训练中发挥出最大的努力。多项研究证实了这一点。里约热内卢州立大学的科学家回顾了35项力量训练研究，发现组间休息3到5分钟，可以让你在多组训练中完成更多次数，从而获得更大的力量增长。在另一项发表在《力量与体能研究杂志》上的研究中，研究人员得出以下结论：

In strength training, you push your body to the limit and then back off, and if you don’t rest enough in between sets, you won’t be able to give maximum effort in your workouts. Several studies make this clear. In a review of 35 strength training studies, scientists at the State University of Rio de Janeiro found that 3-to-5 minutes of rest between sets allowed for more reps over multiple sets and produced more strength gain. In another study published in the Journal of Strength and Conditioning Research, the researchers concluded the following:

本研究的结果表明，组间休息至少 2 分钟可以大大提高深蹲力量，而组间休息 4 分钟则几乎不会带来额外的增益。

The findings of the present study indicate that large squat strength gains can be achieved with a minimum of 2 minutes’ rest between sets, and little additional gains are derived from resting 4 minutes between sets.

我希望您这样做：在针对肩部、肱三头肌和肱二头肌等较小肌肉群（通常是孤立练习）的高强度训练组之间休息约 2 分钟（如果您的心跳仍然很快或者您还没有准备好进行下一组训练，那么可以休息更长时间），在针对背部和腿部等较大肌肉群（通常是复合练习）的高强度训练组之间休息约 3 分钟（同样，如果需要，可以休息更长时间）。

Here’s what I’d like you to do: rest around 2 minutes (slightly more is okay if your heart’s still beating quickly or you don’t feel ready for your next set yet) in between hard sets for smaller muscle groups like the shoulders, triceps, and biceps (isolation exercises, usually) and around 3 minutes (again, a little more is fine if necessary) between hard sets for larger muscle groups like your back and legs (generally compound exercises).

如果你以前没有这样训练过，一开始可能会感觉很奇怪，甚至不对劲——感觉你坐着的时间比锻炼的时间还多。不过，要提醒自己，间歇是训练过程的一部分，并且（字面意义上的）放心，因为你知道这会帮助你从训练中获得更多，而不是更少。

If you haven’t trained like this before, it’ll likely feel weird or even wrong at first—like you’re sitting around more than you’re working out. Remind yourself that the lulls are part of the process, though, and rest easy (literally) knowing that it’s helping you get more out of your training, not less.

另外，确保你在组间休息，让你的肌肉为下一次训练做好准备。这意味着要闲逛——不要做增强式训练、等长训练，甚至不要做轻度有氧运动。你也应该注意时间（手机上的计时器或秒表很实用），以免意外休息过少或过多。否则，休息时可以随心所欲，但如果你远离互联网、社交媒体和电子邮件，专注于你的训练进展、你的感受以及你对下一组的期望（研究表明，想象一组成功的训练可以提高你的表现！），你可能会更享受训练。

Also, make sure that you actually rest in between sets so your muscles are ready for another go. That means loitering—not doing plyometrics, isometrics, or even light cardio. You should also watch your time (the timer or stopwatch on your phone works well for this) so you don’t accidentally rest too little or too much. Otherwise, suit yourself while you rest, but you’ll probably enjoy your training more if you stay off the Internet, social media, and e-mail, and instead focus on how your workout is going, how you’re feeling, and how you’d like your next set to turn out (studies show that picturing a successful set can enhance performance!).

8

每 8 周放松一次

Take It Easy Every 8 Weeks

从很多方面来说，打造强健的体魄就像打造其他任何有价值的东西一样——投入越多，收获越多……但某种程度上来说。你必须刻苦训练才能拥有理想的身材，但单靠一己之力是无法实现的。训练强度过高、训练频率过高、休息时间过少，最终的代价将是平台期、过度使用带来的伤病以及训练强度过低。

In many ways, building a strong and fit body is just like building anything else worthwhile—the more you put into it, the more you get out of it … to a point. You have to train hard to get the body you want, but piss and vinegar alone won’t bring it off. Train too intensely too often with too few breaks, and your wages will include plateaus, overuse injuries, and soggy workouts.

这也解释了为什么各行各业的顶级运动员——从冰球运动员到自行车运动员，再到举重运动员——都会在训练计划中安排额外的休息和恢复时间。事实上，他们非常重视恢复，因为忽视恢复的后果太严重了（长期表现不佳、持续的伤病、职业生涯终结的灾难等等）。

This makes plain why top level athletes of all stripes—from hockey players to cyclists to powerlifters—include planned periods of extra rest and recovery in their training schedules. In fact, they place great importance on recuperation because the consequences of neglecting it are too severe (chronic underperformance, nagging injuries, career-ending catastrophes, etc.).

恢复的重要性基于对身体如何应对压力的研究。基本概要如下：

The weight given to recovery is based on research on how the body deals with physical stress. Here’s the basic outline:

你提供了刺激。
You provide a stimulus.
你消除了刺激。
You remove the stimulus.
你的身体会适应。
Your body adapts.

在力量训练中，肌肉生长处于第一步（训练），但关键在于第三步（适应，健身房行话中也称为“增肌”）。让我们变得更强壮的是对训练刺激的适应性反应，而不是刺激本身。因此，健美界有句谚语说：肌肉不会在健身房里增长。肌肉会在训练结束后，当你的身体恢复并改善时，如果你给它机会（并且有足够的第二步——移除刺激），它就会增长。下图是这种模式的视觉呈现：

In strength training, the muscle is in the first step (training), but the magic is in the third step (adaptation, also known as “gains” in gym-goer argot). It’s the adaptation response to the training stimulus that makes us bigger and stronger, not the stimulus itself. Hence the bodybuilding adage that muscles don’t grow in the gym. They grow after the workouts, when your body heals and improves, if you give it the chance (with enough of number two—removing the stimulus). Here’s how this pattern looks visually:

对于力量训练，正如每次训练和每周训练量必须控制在一定范围内一样，根据年龄、训练经验、训练强度、整体压力水平、睡眠习惯等各种因素，每四到十周减少一次训练量也是明智之举。这样做可以避免便秘，甚至避免因身体负荷过重而导致适应力下降。

With strength training, just as it’s necessary to only do so much in each workout and each week, it’s also smart to ease up every four-to-ten weeks depending on various factors including your age, training experience, training intensity, overall stress levels, sleep hygiene, and more. By doing this, you avoid constipating or even canceling adaptation by demanding more of your body than it can deal with.

在“更大更精益更强”中，您将通过每八周减量来实现这一目标- 这是一个技术术语，指定期减少锻炼强度或锻炼量（或两者）。

In Bigger Leaner Stronger, you’ll do this by deloading every eight weeks—a technical term for a periodic reduction in workout intensity or volume (or both).

现在我们已经了解了有效力量训练的“更大、更精益、更强”公式，让我们来讨论一下该计划中对其发挥作用至关重要的其他方面。

Now that we’ve gone through the Bigger Leaner Stronger formula for effective strength training, let’s discuss other aspects of the program that are vital to making it work.

如何实现渐进式超负荷

How to Achieve Progressive Overload

前几章我们学习了渐进式张力超负荷是肌肉生长的主要机制驱动力。无论你做什么运动、训练频率如何、重量多少，或者其他任何与训练计划相关的因素，你都必须达到渐进式张力超负荷才能获得收益。

A couple of chapters ago, you learned that progressive tension overload is the primary mechanical driver of muscle growth. No matter what exercises you do, how often you train, how heavy the weights are, or any other factor related to workout programming, you must achieve progressive tension overload to make gains.

在力量训练中，有几种可行的方法可以实现渐进式张力超负荷，其中最好的方法之一就是双倍进阶。通过双倍进阶，您可以在一定的重复次数范围内进行训练（例如 4 到 6 次），一旦您在同一次训练中达到一定组数的重复次数范围的上限（通常为一组、两组或三组），就可以增加重量（通常增加 5 或 10 磅）。然后，如果您至少可以用新的、更重的重量达到重复次数范围的下限，则可以继续训练，直到再次达到进阶目标（最高重复组数），再次增加重量，依此类推。您可能已经了解到，这被称为双倍进阶，因为您努力首先增加重复次数（训练量），然后“利用”这一进步来增加重量（强度）。

There are a few workable ways to implement progressive tension overload in a strength training routine, and one of the best methods is known as double progression. With double progression, you work in a certain rep range (4-to-6, for example), and once you hit the top of that rep range for a certain number of sets in the same workout (one, two, or three, usually), you increase the weight (normally by 5 or 10 pounds). Then, if you can at least hit the bottom of your rep range with the new, heavier weight, you work with it until you reach the progression target (number of top-rep sets) again, increase the weight again, and so forth. As you may have gathered, it’s called double progression because you strive to first increase reps (volume) and then “cash in” that progress to increase weight (intensity).

为了了解其实际作用，假设您正在进行“更大更瘦更强壮”的训练，需要进行3组4到6次的杠铃卧推。在第一组中，您使用135磅的重量完成了6次，这是该计划的进阶目标（1组最高次数的组），因此是时候增加重量了。您将杠铃重量增加10磅（145磅），休息几分钟，然后在接下来的两组中做4次。由于145磅的重量仍然在目标次数范围内（4到6次），因此您需要继续训练，直到第一组完成6次，然后将重量增加到155磅。

To see how this works in action, let’s say you’re doing a Bigger Leaner Stronger workout that calls for 3 sets of barbell bench pressing in the 4-to-6-rep range. On your first set, you get 6 reps with 135 pounds, which is the progression target for the program (1 top-rep set), so it’s time to increase the weight. You add 10 pounds to the bar (145 pounds), rest a few minutes, and get 4 reps on your next 2 sets of the exercise in that workout. Because you’re still within your target rep range (4-to-6 reps) with 145 pounds, you’d keep working with it until you get 6 reps for 1 set, and then you’d increase the weight to 155 pounds.

以下是四周内可能出现的情况。

Here’s how this could look over the course of four weeks.

集合 1

Set 1

第 2 组

Set 2

第 3 组

Set 3

第一周

Week 1

135 x 4

135 x 5

第二周

Week 2

135 x 6（目标）

135 x 6 (target)

145 x 4（增加）

145 x 4 (increase)

145 x 4

第三周

Week 3

145 x 4

145 x 5

第四周

Week 4

145 x 6（目标）

145 x 6 (target)

155 x 4（增加）

155 x 4 (increase)

155 x 4

如果你用新的更重重量无法达到最低次数范围怎么办？比如，如果你在杠铃卧推中将重量增加到145磅，却只做了2到3次，该怎么办？下一章会告诉你答案，并指导你如何应对其他可能发生的情况。

And what if you can’t reach the bottom of your rep range with the new, heavier weight? For example, what if you moved up to 145 pounds on the barbell bench press and only got 2 or 3 reps? You’ll find out in the next chapter, along with directions for dealing with other eventualities.

如何运用适当的运动范围

How to Use a Proper Range of Motion

关节活动范围是指运动时关节屈曲（弯曲）和伸展（伸直）的程度。例如，举起哑铃（弯曲肘部）时会发生屈曲，放下哑铃（伸直肘部）时会发生伸展。力量训练中，关节安全舒适的屈曲和伸展幅度是有限制的，例如深蹲和硬拉时膝盖和臀部的活动范围，以及卧推时肘部的活动范围。因此，力量训练中适当的关节活动范围是指受影响关节在其完整正常的屈曲和伸展范围内活动（超过此范围可能会导致损伤）。

Range of motion refers to how much you flex (bend) and extend (straighten) your joints when you do an exercise. For example, when you curl a dumbbell, flexion occurs when you raise the dumbbells (bending your elbows), and then extension occurs when you lower them (straightening your elbows). With strength training exercises, there’s a limit to how much you can safely and comfortably flex and extend your joints, like your knees and hips in the squat and deadlift, and your elbows in the bench press. A proper range of motion in a strength training exercise, then, is one that moves the affected joints through their full and normal range of flexion and extension (beyond which, you can cause injury).

例如，杠铃卧推时，要达到完整的动作幅度，你需要将杠铃下放至触及胸部（肘关节完全屈曲），然后将其向上推起，直至手臂伸直（肘关节完全伸展）。引体向上时，你需要将身体抬起，直至下巴高于杠铃（肘关节完全屈曲），然后放下身体，直至手臂伸直（肘关节完全伸展）。

For example, with the barbell bench press, a full range of motion requires that you lower the bar until it touches your chest (full elbow flexion), and then press it upward until your arms are straight (full elbow extension). And with the chin-up, you should lift yourself until your chin is above the bar (full elbow flexion), and then lower yourself until your arms are straight (full elbow extension).

进行力量训练时，使用全幅度动作非常重要，因为它比短幅度动作更能有效地增肌增力（因为它能让肌肉更加用力），还能通过将运动产生的压力分散到所有关节，降低关节疼痛和受伤的风险。例如，深蹲最初几英寸会给膝盖下方的肌腱带来很大的压力，但随着你继续向下移动，负荷就会转移到其他组织。

When strength training, using a full range of motion is important because it’s more effective for gaining muscle and strength than a shorter range of motion (because it makes your muscles work harder), and it also can reduce the risk of joint pain and injury by distributing the stress produced by the exercise over the entirety of your joints. For instance, the first several inches of a squat places a large amount of stress on the tendons below your knees, but as you keep moving downward, the load shifts to other tissues.

在下一章中，我将向您介绍在“更大更瘦更强壮”锻炼中要做的所有练习，并展示和解释每个练习的全部动作范围。

In the next chapter, I’ll introduce you to all of the exercises you’ll be doing in your Bigger Leaner Stronger workouts and show and explain a full range of motion for each of them.

如何使用正确的形式

How to Use Proper Form

锻炼方式指的是你执行动作的程度。虽然充分的活动范围是正确锻炼方式的重要组成部分，但你也需要以特定且可控的方式进行。例如，任何类型的硬拉和深蹲，你都希望杠铃（或哑铃）能够垂直上下移动（你不希望它向你倾斜或远离你）；而站姿二头肌弯举，重要的是你的背部保持基本静止（而不是前后摆动）。你还应该始终感觉到你的肌肉在积极地运动，而不仅仅是利用重力或动量。深蹲时，不要放松股四头肌并让躯干向地面下沉，而是在下蹲时保持下半身肌肉紧绷。同样，引体向上时，不要像许多 Crossfit 练习者那样摆动膝盖和躯干来辅助起身，然后自由落体，而是在平稳地拉起和下蹲时保持双腿静止。

Exercise form refers to how well you execute the movement, and while using a full range of motion is an important component of proper form, you also need to do it in a specific and controlled manner. With any type of deadlift and squat, for example, you want the bar (or dumbbell) to move straight up and down (you don’t want it to sway toward or away from you), and with a standing biceps curl, it’s important that your back remains more or less motionless (as opposed to swinging forward or backward). You should also always feel that your muscles are actively working to produce motion, not just using gravity or momentum. When squatting, instead of relaxing your quadriceps and allowing your torso to drop toward the floor, you want to keep your lower-body muscles tight as you lower yourself. Similarly, with the pull-up, instead of swinging your knees and torso to help on the way up and then free-falling down (as many Crossfitters do), you want to keep your legs still as you smoothly pull yourself up and lower yourself down.

正确训练姿势的一个重要前提是使用合适的重量——重量要足以有效地锻炼你的肌肉，但又不能过重，以免影响你的训练姿势。我将在本书的后面部分解释如何确定你的训练重量。

An important prerequisite to using proper form is using the proper amount of weight—enough to effectively challenge your muscles but not so much that it forces you to sacrifice your form. I’ll explain how to establish your training weights later in this section of the book.

归根结底，正确的训练姿势是指以正确的技巧，在正确的动作范围内移动适量的重量。同样，我会在下一章中详细说明训练计划中的每个动作。

At bottom, proper form consists of moving the right amount of weight through the right range of motion with the right technique. And again, I’ll spell it all out for every exercise in the program in the next chapter.

你的“硬集”应该有多难

How Hard Your “Hard Sets” Should Be

你在本章前面学习过，大多数高强度训练应该在距离肌肉力竭还有1到3次时结束。具体做法如下：

You learned earlier in this chapter that you should end most hard sets 1-to-3 reps shy of muscular failure. Here’s exactly what to do:

在距离肌肉衰竭仅剩 1 次重复（体力消耗殆尽，没有进行任何良好重复）时结束所有高强度的体重练习。
End all hard sets of bodyweight exercises 1 rep shy of muscular failure (0 good reps left in the tank).
所有高强度的主要练习组都应在距离力竭还有2到3次时结束（剩余1到2次有效次数）。在“更瘦更强壮”课程中，主要练习是那些能够训练最多肌肉量并允许你使用最大重量的练习。正如你所料，它们大多是复合练习。
End all hard sets of primary exercises 2-to-3 reps shy of muscle failure (1-to-2 good reps left). In Bigger Leaner Stronger, the primary exercises are those that train the most muscle mass and allow you to use the most weight. As you’d expect, they’re mostly compound exercises.
所有高强度的辅助练习，在距离肌肉力竭（剩余0到1次）还差1到2次时结束。辅助练习用于进一步训练肌肉群，锻炼顽固肌肉，并帮助预防和纠正肌肉不平衡或无力，这些可能会限制你在主要练习中的进步。它们通常是孤立练习。
End all hard sets of accessory exercises 1-to-2 reps shy of muscular failure (0-to-1 reps left in the tank). Accessory exercises are those used to further train muscle groups, bring up stubborn muscles, and help prevent and correct muscle imbalances or weaknesses that may limit your progress on your primary exercises. They’re usually isolation exercises.

通过自重训练和辅助练习，你可以接近肌肉力竭，因为相比主要练习，它们更轻松，风险也更低。如果你的训练包含哑铃侧平举，你应该在感觉无法完成下一轮动作而不影响你的动作姿势（例如臀部前摆、哑铃只举到一半等）时结束每一组高强度训练。比如说军事推举，你应该在每一组高强度训练中持续训练，直到你感觉在技术出现问题之前还能再完成一两次。

With bodyweight and accessory exercises, you can work close to muscular failure because it’s less taxing and risky than with primary exercises. If your workout calls for dumbbell side raises, you’d end each hard set at the point where you feel you can’t complete another rep without compromising your form (swinging your hips forward, raising the dumbbells only halfway, etc.). And with, let’s say, the military press, you’d work in each hard set until you feel you could do 1 or 2 more good reps before your technique skids.

那么，你如何知道一组训练中你距离肌肉力竭还有多远？这主要取决于反复练习，但很快就能学会。为了快速适应，你可以尝试以下方法：当一组训练开始感觉困难时，问问自己：“如果必须做，我还能以正确的姿势完成多少次？”你的直觉通常会很准确，尤其是在你积累了经验之后。

And how do you know how close you are to muscular failure in a set? It’s mostly a matter of cut-and-try, but it doesn’t take long to learn. As an easy way to get attuned faster, try this: As a set starts to feel hard, ask yourself, “If I absolutely had to, how many more reps could I get with good form?” Your intuitive answer will usually be accurate, especially as you gain experience.

如何运用适当的重复节奏

How to Use a Proper Rep Tempo

关于力量训练的速度，有两种观点——相当慢和相当快。慢速训练阵营的人经常说他们的方式更胜一筹，因为他们能增加肌肉处于紧张状态的时间。然而，虽然处于紧张状态的时间确实有助于肌肉生长，但你仍然需要通过使用大重量来创造高水平的紧张感，而这正是慢节奏训练失败的地方——为了降低你的重复频率并保持在正确的次数范围内，你必须使用更轻的重量。这就是为什么研究一致表明，使用更快的重复频率比使用慢速重复频率产生更好的效果。这就是我推荐的。

There are two schools of thought about how fast you should perform strength training exercises—fairly slowly and fairly quickly. People in the slow-training camp often say their style is superior because it increases the amount of time muscles remain under tension. However, while time under tension does contribute to muscle growth, you still need to create high levels of tension by using heavy weights, and this is where slow-tempo training miscarries—to slow down your rep tempo and remain in the right rep range, you have to use less weight. This is why studies consistently show that using a faster rep tempo produces better results than using a slow rep tempo. So that’s what I’ll recommend.

具体来说，“1-0-1”的重复节奏效果很好，也就是在大约一秒内完成一次重复的第一部分（“一千一”），短暂停顿，然后在大约一秒内回到起始位置。例如，在二头肌弯举中，你应该在一秒内将哑铃举起，短暂停顿，然后在一秒内将哑铃放下。

Specifically, a “1-0-1” rep tempo works well, which has you complete the first part of a rep in about one second (“one, one thousand”), pause momentarily, and then go back to the starting position in about one second. In a biceps curl, for example, you’d curl the weight up in one second, pause briefly, and then lower the weight down in one second.

不必担心是否能完美地遵循这个节奏。只要你每次动作都快速且可控，就说明你做得对。

Don’t fret about following this tempo perfectly. So long as you’re moving through each rep in a swift but controlled manner, you’re doing it right.

如何避免受伤

How to Avoid Injury

很多人认为，大多数力量训练损伤都是由于单组训练或单次训练过度造成的，但事实并非如此。最常见的损伤原因更为隐蔽：未能从之前的训练中完全恢复。常见的情况可能是，上肢训练后的第二天，你的肘部感觉僵硬，但你置之不理，继续训练。几周后，你的肘部在卧推过程中和卧推后都会疼痛。你心想：“没有痛苦就没有收获”，于是继续努力。又过了几周……你的肘部现在总是疼。

Many people believe that most strength training injuries are caused by overdoing it in a single set or workout, but this isn’t true. The most common cause of injury is more insidious: It’s failing to fully recover from previous workouts. An everyday scenario might be that your elbow feels stiff the day after an upper-body workout, but you brush it aside and keep training. A few weeks later, your elbow is hurting during and after bench pressing. “No pain, no gain,” you think, and keep plugging away. A few more weeks and … well, now your elbow always hurts.

重复性压力损伤 (RSI) 是世界各地运动员的痛处，因为它们虽然不至于严重到让你无法参加比赛，但却会严重影响你的表现。幸运的是，解决 RSI 通常只需要休息一下。事实上，一旦 RSI 扎根，这才是治愈它的唯一方法——你必须停止任何导致 RSI 的因素（并且会持续刺激 RSI），以及任何其他会刺激患处的活动。这通常意味着你需要停止一两周的锻炼或某种运动模式，但有时你必须完全停止某个肌肉群的训练，直到疼痛消失。

These repetitive stress injuries (RSIs) are the scourge of athletes everywhere because they’re not severe enough to sideline you but can significantly sour your performance. Fortunately, resolving RSIs generally requires nothing more than a bit of rest. Indeed, that’s the only way to heal an RSI once it has taken root—you must stop doing whatever caused it (and will continue to irritate it) as well as anything else that bothers the affected area. This normally means staying away from an exercise or type of movement pattern for a week or two, but sometimes you have to stop training a muscle group entirely until the pain is gone.

力量训练本身并不危险，但它是一项高要求的体力活动，如果你训练得足够多，难免会不时地出现重复性劳损（RSI）（尤其是在你变得更强壮、举的重量越来越重之后）。不过，你可以采取一些简单的预防措施来预防，并且（敲木头）完全避免更严重的问题。

Strength training isn’t dangerous, but it’s a demanding physical activity, and if you do enough of it, you’re bound to develop an RSI here and there (especially as you get stronger and the weights get heavier). You can take simple precautions to prevent them, however, and (touch wood) completely ward off more serious problems.

如果感觉不好，就不要做

If It Feels Bad, Don’t Do It

如果你在练习过程中感到剧烈疼痛，请立即结束该组训练。我指的不是上次训练残留的肌肉酸痛，也不是接近力竭时的灼烧感，而是那种让你至少有点畏缩的疼痛。这是一种警告，表明你出现了问题。不要忽视它。

If you feel sharp pain when you’re doing an exercise, end the set immediately. I’m not referring to residual muscle soreness from your last workout or the burn you feel as you approach failure, but something that makes you wince at least a little. This is a warning that something is wrong. Don’t ignore it.

运动时出现的“奇怪”感觉也是如此。重复性劳损（RSI）的初期并不总是伴随着疼痛。相反，在深蹲的最后几次，你的膝盖会感觉“怪怪的”，或者你的肘部感觉“怪怪的”，或者你的肩膀在推举时感觉“紧绷”。这些感觉并不总是危险信号，但谨慎对待总比漫不经心要好。所以，把疼痛或奇怪的感觉当作警告，并时刻注意。

The same goes for “strange” feelings during an exercise. The initial stage of an RSI doesn’t always involve pain. Instead, your knee feels “weird” on the last couple of reps of squatting or your elbow feels “funny” or your shoulder “tight” when pressing. Sensations like these aren’t always danger signals, but it’s better to be careful with them than cavalier. So consider pain or strange feelings as warnings and pay attention.

不过，有时很难判断自己感到的不适是否正常。问问自己以下两个问题可能会有所帮助。

Sometimes it’s hard to tell whether the discomfort you feel is normal or not, though. Asking yourself the following two questions can help.

我的身体一侧还是两侧都有疼痛或异样的感觉？当你正确地进行双侧运动（同时训练身体两侧的运动）时，一侧不应该比另一侧疼痛更剧烈。如果是这种情况，这更有可能是需要停止训练的信号，而不是肌肉疲劳。
Is the pain or strange sensation on one or both sides of my body? When you’re doing a bilateral exercise (one that trains both sides of the body simultaneously) properly, one side shouldn’t hurt more than the other. If that’s the case, it’s more likely a sign to stop rather than muscle fatigue.
疼痛是发生在关节还是身体其他特定部位？这些是你最有可能遇到的疼痛或异样感觉问题，而不是肌肉酸痛或僵硬。局部疼痛会突然袭击关节或肌腱。
Is the pain in a joint or other specific spot in my body? These are the pain or strange feeling issues you’re most likely to experience, not muscle aches or stiffness. Localized pain will suddenly strike in a joint or tendon.

如果出现疼痛或其他异常感觉，请停止训练，休息几分钟，然后再次尝试该动作。如果没有任何改善，请尝试其他感觉良好的动作，并在下次训练时重新进行原来的动作。如果问题仍然存在，请暂时停止该动作，直到感觉良好为止。

When a feeling of pain or something strange strikes, stop training, rest for a couple of minutes, and try the exercise again. If there’s no improvement, do another exercise that feels okay, and come back to the original one in your next workout. If it’s still problematic, stay away from it until you’re in the clear.

循序渐进

Progress Gradually

士兵们有句口号：慢即是顺，顺即是快。这种心态对于力量训练的成功也至关重要。最容易受伤的原因之一就是过度训练。有一天，你感觉自己特别强壮，或者想在健身房里引人注目，或者创下个人纪录，于是你忽略了计划，在杠铃上加了比以往更大的重量。这几乎总是一个错误，因为它会导致体型受损，给你的关节、肌腱和韧带带来过大的压力，并影响恢复。

Soldiers have a slogan that goes like this: Slow is smooth, smooth is fast. This mindset is essential for succeeding in strength training as well. One of the easiest ways to get hurt is through overwork. You feel particularly strong one day or want to turn heads in the gym or set a PR, so you ignore the plan and load the bar with more weight than ever before. This is almost always a mistake because it can lead to compromised form, place an inordinate amount of strain on your joints, tendons, and ligaments, and impair recovery.

然而，缓慢的进步是平稳的，而平稳的进步是快速的。例如，如果你是力量训练的新手，在最初的几个月里，你可能每周或每两周就能在大多数练习中增加重量。然而，当你坚持了一年左右之后，每月在最困难的练习中增加一两次重量就值得称赞了。

Slower progress, however, is smooth, and smooth progress is fast. For instance, if you’re new to strength training, you’ll probably be able to add weight to most exercises every week or two for the first few months. After you’ve been at it for a year or so, however, adding weight to the most difficult exercises once or twice per month is commendable.

力量训练的成功基准是“进步就是进步”。有时你会冲刺前进，有时你会爬行，但只要你在前进，你就做得很好。

A winning benchmark for strength training is “progress is progress.” Sometimes you’ll race ahead and sometimes you’ll crawl, but if you’re moving forward, you’re doing well.

保持良好状态

Maintain Good Form

“每个人都知道”应该使用正确的训练姿势，但为了多做一两次，很容易偷工减料。在孤立练习中偶尔犯错是可以接受的（比如，二头肌弯举或肩上举的最后一次动作做得马虎），但经常犯错就不行了。力量训练的本质是系统地、用正确的技巧将重物移动到动作的各个关节，而不是随意地举起尽可能多的重量。

“Everyone knows” they should use proper form, but it can be tempting to cut corners when you want to get that extra rep or two. The occasional infraction on an isolation exercise is acceptable (a sloppy final rep on a biceps curl or shoulder raise, for example), but regular violations aren’t. The substance of strength training is methodically moving heavy loads through full ranges of motion with proper technique, not haphazardly heaving as much weight as possible.

不要为了拆东墙补西墙而欺骗自己。学习正确的技巧，并始终努力保持。

Don’t rob Peter to pay Paul by cheating on your form. Learn proper technique and always strive to maintain it.

你可能花了数百个小时研究力量训练和肌肉锻炼，却只触及皮毛。这些机制非常复杂，涉及数百个因素和功能，但幸运的是，你不需要高深的学位就能理解如何在健身房锻炼才能变得强壮健康。

You can study strength training and muscle building for hundreds of hours and barely scrape the surface. The mechanics are complex and involve hundreds of factors and functions, but fortunately, you don’t need an advanced degree to understand what to do in the gym to get strong and fit.

事实上，你现在拥有一个实现长期健身成功的强大计划：适量的、难度适中的力量训练，这些训练要足够艰苦以产生效果，但又不会太过粗暴以致于让你感到痛苦、疲惫或倦怠。

In fact, you now possess a powerful plan for long-term fitness success: a moderate dose of moderately difficult strength training workouts that are tough enough to produce results but not so rough that you feel agonized, exhausted, or burned out.

我刚刚分享的力量训练策略，足以彻底改变你的体型和健康状况，也足够灵活，几乎可以满足任何情况和偏好。所以，如果你曾经（或曾经）放弃过健身，我希望能够帮助你重新爱上它。如果这是你的第一次尝试，你一定会从中获得很多乐趣。

The strength training strategy I’ve just shared with you has enough horsepower to radically transform your body and health, and enough versatility to satisfy just about any circumstances and preferences. So, if you’ve had a falling-out (or five) with fitness, I hope to help you fall in love with it again. And if this is your first foray, you’re going to have a lot of fun.

然而，首先您需要了解下一章中的力量训练练习选择的语法。

To get started, however, you’ll need to know the grammar of strength training exercise selection contained in the next chapter.

关键要点

Key Takeaways

肌肉生长的三个主要“触发因素”或“途径”是机械张力、肌肉损伤和细胞疲劳。
The three primary “triggers” or “pathways” for muscle growth are mechanical tension, muscle damage, and cellular fatigue.
机械张力是肌肉生长最重要的驱动力，因此，为了使力量训练达到最大效果，它必须更加强调机械张力而不是肌肉损伤和细胞疲劳。
Mechanical tension is the most important driver of muscle growth and thus, for strength training to be maximally productive, it must underline mechanical tension more than muscle damage and cellular fatigue.
与较轻负荷训练相比，较重负荷的训练会产生更大的机械张力，从而刺激更多的肌肉生长（从而产生更大的力量）。
Training with heavier loads produces more mechanical tension than lighter ones and thus activates more muscle growth (which leads to more strength).
为了持续推动肌肉生长，我们必须随着时间的推移稳步增加肌肉的机械张力水平（渐进式超负荷）。
To keep driving muscle growth, we must steadily increase mechanical tension levels in the muscles over time (progressive overload).
每周进行三到五次力量训练就足以实现最崇高的健身目标，而不会筋疲力尽。
Three-to-five strength training workouts per week is enough to achieve even the loftiest fitness ambitions without flaming out.
除非您是经验丰富的举重运动员，否则您每周只需要对每个主要肌肉群进行 9 到 12 组高强度训练，即可最大限度地促进肌肉增长。
Unless you’re a seasoned weightlifter, you only need to do 9-to-12 hard sets per major muscle group per week to maximize muscle growth.
对于肩部、三头肌和二头肌等较小肌肉群，每组高强度训练之间休息约 2 分钟；对于背部和腿部等较大肌肉群，每组高强度训练之间休息约 3 分钟。
Rest around 2 minutes in between hard sets for smaller muscle groups like the shoulders, triceps, and biceps and around 3 minutes between hard sets for larger muscle groups like your back and legs.
每八周进行一次减量——这是技术术语，指定期减少锻炼强度或锻炼量（或两者兼有）。
Take a deload—a technical term for a periodic reduction in workout intensity or volume (or both)—every eight weeks.
在双倍递增训练中，你会在特定的次数范围内进行训练，一旦你在同一次训练中达到了该次数范围的上限，并完成了一定组数，你就会增加重量。然后，如果你至少能用新的更重的重量达到该次数范围的下限，你就继续训练，直到再次达到递增目标，再次增加重量，如此反复。
With double progression, you work in a certain rep range, and once you hit the top of that rep range for a certain number of sets in the same workout, you increase the weight. Then, if you can at least hit the bottom of your rep range with the new, heavier weight, you work with it until you reach the progression target again, increase the weight again, and so forth.
进行力量训练时，使用全方位运动非常重要，因为它比较短范围的运动更能有效地增强肌肉和力量，并且还可以通过将运动产生的压力分散到整个关节来降低关节疼痛和受伤的风险。
When strength training, using a full range of motion is important because it’s more effective for gaining muscle and strength than a shorter range of motion, and it also can reduce the risk of joint pain and injury by distributing the stress produced by the exercise over the entirety of your joints.
正确的姿势包括以正确的技巧在正确的运动范围内移动适量的重量。
Proper form consists of moving the right amount of weight through the right range of motion with the right technique.
在距离肌肉衰竭还剩 1 次重复时（剩余 0 次良好重复次数）结束所有困难的自重练习组，在距离肌肉衰竭还剩 2 到 3 次重复时（剩余 1 到 2 次良好重复次数）结束所有困难的辅助练习组，在距离肌肉衰竭还剩 1 到 2 次重复时（剩余 0 到 1 次重复次数）。
End all hard sets of bodyweight exercises 1 rep shy of muscular failure (0 good reps left in the tank), end all hard sets of primary exercises 2-to-3 reps shy of muscle failure (1-to-2 good reps left), and end all hard sets of accessory exercises 1-to-2 reps shy of muscular failure (0-to-1 reps left in the tank).
“1-0-1” 的较快重复节奏比使用较慢重复节奏产生更好的效果。
A faster rep tempo of “1-0-1” produces better results than using a slow rep tempo.
要解决重复性压力损伤，请停止造成该损伤的任何行为（并继续刺激该损伤）以及任何其他困扰患处的行为，直到疼痛消失。
To resolve a repetitive stress injury, stop doing whatever caused it (and will continue to irritate it) as well as anything else that bothers the affected area until the pain is gone.
如果你在锻炼过程中感到剧烈疼痛，请立即结束该组动作。这是身体出现问题的警告，切勿忽视。
If you feel sharp pain when you’re doing an exercise, end the set immediately. This is a warning that something is wrong. Don’t ignore it.
力量训练的成功基准是“进步就是进步”。有时你会冲刺前进，有时你会爬行，但只要你在前进，你就做得很好。
A winning benchmark for strength training is “progress is progress.” Sometimes you’ll race ahead and sometimes you’ll crawl, but if you’re moving forward, you’re doing well.

伟大的想法

The Big Ideas

1. 集中精力掌握相对较短的有效练习列表。

1. Concentrate on mastering a relatively short list of effective exercises.

2. 使用主要练习来最大限度地增加肌肉和力量。

2. Use primary exercises to maximize muscle and strength gain.

3. 使用辅助练习来增强肌肉和力量，并防止肌肉不平衡。

3. Use accessory exercises to boost muscle and strength gain and prevent muscle imbalances.

十三

13

打造最佳身材的最佳运动

The Best Exercises for Building Your Best Body Ever

如果你不能做硬拉，那么活着就没有意义了！

There is no reason to be alive if you can’t do the deadlift!

—JÓN PÀLL SIGMARSSON

哦在众多力量训练动作中，只有几十个动作才是真正重要的，而其中又有几项动作比其他动作更出色（还记得帕累托原则吗？）。这简化了我们的训练，因为它让我们可以忽略健身房（以及其他地方）里其他人做的大部分动作，专注于掌握相对较短的几个动作。

Out of the many strength training exercises you can do, a few dozen are the real breadwinners, and out of those, a few stand head and shoulders above the rest (remember the Pareto Principle?). This streamlines our training because it allows us to ignore most of what we see people doing in the gym (and elsewhere) and concentrate on mastering a relatively short list of exercises.

在本章中，我将与您分享这些蓝丝带练习，分为两类：

In this chapter, I’ll share those blue-ribbon exercises with you, separated into two categories:

主要练习
Primary exercises
辅助练习
Accessory exercises

在上一章中，您了解到主要练习大多是复合练习，并且会产生大部分的训练效果，因为它们训练最多的肌肉并允许您使用最大的重量。

In the last chapter, you learned that primary exercises are mostly compound exercises and will produce the bulk of your results on the program because they train the most muscle mass and allow you to use the most weight.

然而，尽管主要练习很棒，但它们并不能充分训练我们想要锻炼的所有主要肌肉群，尤其是那些比较顽固的肌肉群，例如肩部、二头肌和背阔肌。辅助练习可以进一步刺激这些肌肉群，从而促进其生长，提高主要练习的表现，并有助于防止肌肉不平衡，从而减缓你的进步。我们还会根据“更大更瘦更强壮”练习是训练推肌、拉肌还是深蹲肌（并注明具体是哪一种）来组织这些练习，这些练习涵盖了我们身体的所有主要肌肉群。

As great as the primary exercises are, however, they don’t adequately train all of the major muscle groups that we want to develop, especially the more stubborn ones like the shoulders, biceps, and lats. Accessory exercises will further stimulate these muscle groups, which will enhance their growth, boost performance on primary exercises, and help prevent muscle imbalances that can slow your progress. We’ll also organize the Bigger Leaner Stronger exercises according to whether they train push, pull, or squat muscles (and note which ones), which encompasses every major muscle group in our bodies.

以下是“更大更精瘦更强壮”练习的完整列表：

So, here’s the full list of the Bigger Leaner Stronger exercises:

推肌肉

Pushing Muscles

拉伤肌肉

Pulling Muscles

深蹲肌肉

Squatting Muscles

初级练习

Primary Exercises

杠铃卧推

Barbell Bench Press

杠铃硬拉

Barbell Deadlift

杠铃深蹲

Barbell Squat

上斜杠铃卧推

Incline Barbell Bench Press

杠铃罗马尼亚硬拉

Barbell Romanian Deadlift

杠铃前蹲

Barbell Front Squat

哑铃卧推

Dumbbell Bench Press

杠铃划船

Barbell Row

腿部推举

Leg Press

上斜哑铃卧推

Incline Dumbbell Bench Press

单臂哑铃划船

One-Arm Dumbbell Row

蘸

Dip

引体向上

Chin-Up

窄握卧推

Close-Grip Bench Press

引体向上

Pull-Up

站姿杠铃推举

Standing Barbell Overhead Press

坐姿杠铃推举

Seated Barbell Overhead Press

坐姿哑铃推举

Seated Dumbbell Press

阿诺德哑铃推举

Arnold Dumbbell Press

辅助练习

Accessory Exercises

肱三头肌下压

Triceps Pushdown

引体向上

Lat Pulldown

哑铃弓步（行走或原地）

Dumbbell Lunge (Walking or In-Place)

坐姿肱三头肌推举

Seated Triceps Press

坐姿划船（宽握、窄握）

Seated Cable Row (Wide- and Close-Grip)

哑铃保加利亚分腿蹲

Dumbbell Bulgarian Split Squat

仰卧肱三头肌伸展（“颅骨粉碎者”）

Lying Triceps Extension (“Skullcrusher”)

杠铃弯举

Barbell Curl

腿弯举（坐姿或卧姿）

Leg Curl (Seated or Lying)

哑铃侧平举

Dumbbell Side Lateral Raise

交替哑铃弯举

Alternating Dumbbell Curl

哑铃锤式弯举

Dumbbell Hammer Curl

EZ 杠铃弯举

E-Z Bar Curl

杠铃后三角肌划船

Barbell Rear Delt Row

哑铃后侧平举（站姿或坐姿）

Dumbbell Rear Lateral Raise (Standing or Seated)

器械反向飞鸟

Machine Reverse Fly

如果您是新手，这些术语可能看起来难以理解，但不用担心 - 无论您的运动天赋如何，所有这些练习都很容易学习并最终掌握。有些练习似乎也被错误地分类了。为什么哑铃后侧平举不是拉动作而是“拉”练习，为什么提踵是“深蹲”练习？因为我们根据推、拉和深蹲所涉及的主要肌肉群（而不仅仅是动作本身）来划分练习，并且训练这些肌肉有不同的方法。虽然肩膀通常被认为是“推”肌肉，但例如，后三角肌在拉时比推时参与更多（前三角肌则相反）。

The lingo can seem formidable if you’re new to all of this, but don’t worry—all of these exercises are easy to learn and eventually master, regardless of your athletic talent. Some of the exercises may seem miscategorized, too. Why is the dumbbell rear lateral raise a “pull” exercise when it’s not a pulling motion, and why are calf raises “squat” exercises? Because we’re bracketing exercises based on the primary muscle groups involved in pushing, pulling, and squatting—not merely the movements themselves—and there are different ways of training these muscles. Although the shoulders are generally considered “push” muscles, the rear delts are more engaged when pulling than pushing (and the opposite is true of the anterior delts), for instance.

你会注意到，有些练习每次只训练身体的一侧，比如单臂哑铃划船、交替哑铃弯举和弓步。这些练习被称为单侧练习，虽然图片上我只展示了我训练身体的一侧，但一次完整的动作意味着两侧（左右）都完成了一次。例如，当你每只手臂都做了10次单臂哑铃划船时，你就完成了一组10次的单臂哑铃划船。

You’ll notice that several of the exercises train one side of your body at a time, such as the one-arm dumbbell row, alternating dumbbell curl, and lunges. These are known as unilateral exercises, and though the pictures only show me training one side of my body, one full rep is one rep for both sides (left and right). For instance, you’ve completed one set of 10 reps of the one-arm dumbbell row when you’ve done 10 reps for each arm.

你可能还会疑惑，为什么这个系列里没有“核心”或“腹部”练习。其实是有的！这些练习包括深蹲、硬拉、卧推、引体向上、引体向上、单臂哑铃划船等等。我的意思是，虽然这个计划里没有直接针对腹部的练习，比如卷腹、平板支撑和仰卧起坐，但里面的许多复合练习都对腹肌、腹斜肌和其他核心肌肉进行了重点训练。

You may also wonder why there aren’t any “core” or “ab” exercises in the lineup. There are! They’re called the squat, deadlift, bench press, chin-up, pull-up, one-arm dumbbell row, and others. My point is while there are no direct ab exercises in the program, like crunches, planks, and situps, many of the compound exercises in it heavily train your abdominals, obliques, and other core muscles.

例如，诺德大学的科学家开展了一项研究，测量了12名举重运动员和国家级短跑运动员在杠铃后蹲和负重平板支撑时的核心肌肉活动。研究人员发现，平均而言，杠铃后蹲激活腹直肌（“腹肌”）和腹外斜肌的效果与负重平板支撑和竖脊肌的效果一样显著。腹直肌的激活度也会随着每次深蹲而增加，但负重平板支撑则不会。因此，研究人员得出结论：“……我们建议通过综合高强度训练（例如深蹲）来锻炼核心肌肉，而不是孤立的等长核心训练，尤其对于运动员而言。”

For instance, a study conducted by scientists at Nord University measured the core muscle activity of twelve powerlifters and national level sprinters during barbell back squats and weighted planks. The researchers found that on average, the barbell back squat activated the rectus abdominis (“ab muscles”) and external oblique muscles just as effectively as the weighted plank and the erector spinae muscles significantly more. Rectus abdominis activation also increased with each rep of the squat, but not the weighted plank. Thus, the researchers concluded, “ … we recommend targeting core muscles by integrated high-intensity exercises [such] as the squat instead of an isolated and isometric core exercise, especially for athletes.”

话虽如此，如果你想在训练中加入一些腹部练习来加速核心肌群发育（或者你只是喜欢做这些练习），你也可以。只需在完成所有规定的练习后，在腿部和拉伸训练日的最后阶段，加入2到3组你选择的腹部/核心练习即可。以下是我最喜欢的腹部/核心练习：

That said, if you’d like to include some ab exercises in your workouts to speed up your core development (or if you just like doing them), you can. Simply add 2 or 3 sets of an ab/core exercise of your choice to the end of your legs and pull days, after you’ve finished all of your prescribed exercises. Here are my favorite exercises for this:

仰卧起坐（尤其是负重仰卧起坐）
Sit-ups (especially weighted)
电缆紧缩
Cable Crunch
仰卧抬腿或船式
Lying Leg Raise or Boat Pose
船长椅抬腿
Captain’s Chair Leg Raise
板
Plank
悬垂举腿
Hanging Leg Raise
腹部滚动
Abdominal Rollout

小腿肌肉也一样——虽然这个计划里没有直接的小腿训练，但很多下肢训练也能间接地训练小腿肌肉。如果你想让小腿肌肉更快地发育，可以在拉力训练和下肢训练的最后增加3组小腿肌肉训练（每周6组）。我还建议将训练量分成直膝训练（例如腿举或站姿提踵）和屈膝训练（例如坐姿提踵），因为它们训练小腿肌肉的方式略有不同。

The same is true of the calves—while there are no direct calf exercises on this program, many lower body exercises also train the calves indirectly. If you want your calves to develop faster, though, add 3 sets of calf exercises to the end of your pull and lower body workouts (6 sets per week). I also recommend splitting the volume between straight-knee (such as the leg press or standing calf raise) and bent-knee calf (such as the seated calf raise) exercises because they train your calves in slightly different ways.

现在让我们回顾一下“更大更精益更强”系列练习的具体内容和效果。此外，为了进一步帮助你，我在本书附赠的免费赠品中提供了本章所有练习的视频演示链接 ( www.biggerleanerstronger.com/bonus )。

Let’s now review how each of the Bigger Leaner Stronger exercises look and work. Also, to help you further, I’ve included links to video demonstrations of all of the exercises you’ll learn about in this chapter in the free bonus material that comes with this book (www.biggerleanerstronger.com/bonus).

更大更瘦更强壮的主要推举练习

The Bigger Leaner Stronger Primary Pushing Exercises

杠铃卧推

Barbell Bench Press

躺在长凳上，眼睛直视杠铃下方，肩胛骨向后收，双手抓住杠铃，间距略宽于肩。用手指和拇指环绕杠铃，手腕向后弯曲，使杠铃刚好落入手掌根部，但不要过度弯曲，以免形成直角。双脚分开与肩同宽，放在地板上，位于膝盖正下方。轻轻拱起背部，将胸部推向杠铃（同时保持肩膀和臀部贴在长凳上），将肩胛骨向内收拢并朝向臀部（想象你“把肩胛骨放进后兜里”），将杠铃从挂钩移到胸部正上方。

Lie on a bench so your eyes are directly under the bar, tuck your shoulder blades back and grab the bar with your hands slightly wider than shoulder-width apart. Wrap your fingers and thumbs around the bar and bend your wrists backward just enough to allow the bar to settle into the base of your palm, but not so much that they’re folded back at right angles. Place your feet on the floor about shoulder-width apart and directly under your knees. Gently arch your back by pushing your chest toward the bar (while keeping your shoulders and butt on the bench), pull your shoulder blades together and toward your butt (imagine you’re “putting your shoulder blades into your back pockets”), and move the bar from the hooks to directly over your chest.

用尽全力握紧杠铃，将其放低至触及胸部，肘部距离肋骨约 6 到 10 英寸。然后，将杠铃向上推，回到起始位置，保持肩胛骨和肘部收紧。完成一组杠铃卧推的最后一组动作时，请完全完成（手臂伸直），然后将杠铃猛地推回直立的金属杆上，并放低到挂钩上。不要尝试直接将杠铃推回挂钩上，因为如果操作失误，杠铃可能会掉落到你的脸上。

Squeeze the bar as hard as you can, and lower it until it touches your chest, keeping your elbows about 6-to-10 inches from your ribs. Then, push the bar up and return to the starting position, keeping your shoulder blades and elbows tucked. When you’re on the last rep of a set of the barbell bench press, finish it fully (arms straight), and then slam the bar back into the upright metal bars, and lower it onto the hooks. Don’t try to press the bar directly back into the hooks because if you miss, it can fall on your face.

我们可以把卧推指导保留到此为止，这样您就可以获得成功，但让我们更进一步，回答一些我关于正确技术的常见问题。

We could leave the bench press instructions at that and you’d be primed for success, but let’s go a little further and answer some common questions I get about proper technique.

“我应该握多宽的杠铃？”

“How wide should I grip the barbell?”

使用中等握距，略宽于肩部，大约18到24英寸（约45到60厘米），具体取决于你的体型。如果握距太窄，锻炼重点会转移到肱三头肌而不是胸肌；如果握距太宽，则会减少运动范围和效果，并增加刺激肩部的风险。

Use a medium grip that’s just a little wider than your shoulders, about 18-to-24 inches, depending on your build. If you go too narrow, you’ll shift the emphasis to the triceps instead of the pecs, and if you go too wide, you’ll reduce the range of motion and effectiveness of the exercise as well as increase the risk of irritating your shoulders.

检查握距的一个好方法是让朋友在动作最低点检查你的前臂。当你的前臂垂直于地面，而不是向内或向外倾斜时，你的握距就是正确的。

A good way to check your grip width is to have a friend look at your forearms at the bottom of a rep. Your grip is correct when your forearms are straight up-and-down (perpendicular with the floor), not angled inward to or outward from your torso.

“我应该把背部拱起多少度？”

“How much should I arch my back?”

背部和长凳之间的空隙足够容纳一只手，但又不会太深，以免感到不适，或无法将臀部和肩膀固定在长凳上。你偶尔会看到力量举运动员使用夸张的弓背来减少运动范围，并举起更重的重量，但这会降低锻炼肌肉的效果。

Enough to fit a hand in the gap between your back and the bench, but not so much that you experience discomfort or can’t keep your butt and shoulders on the bench. You’ll occasionally see powerlifters using an exaggerated arch to reduce the range of motion of the exercise and lift heavier weights, but this reduces the effectiveness of the exercise for muscle building.

“卧推对我的肩膀、肘部和手腕有害吗？”

“Is the bench press bad for my shoulders, elbows, and wrists?”

如果你使用正确的技巧，就不会受伤。《力量与体能杂志》发表的一项研究证实了这一点。研究人员发现，只要你做到以下几点，卧推受伤的几率就会很低：

Not if you use proper technique. A study published in the Strength and Conditioning Journal supports this. Researchers found that the chances of injury on the bench press are low so long as you:

使用中等握距，握距比肩宽稍宽。
Use a medium grip that’s a little wider than shoulder-width apart.
保持手臂与躯干呈 30 至 60 度角。
Keep your arms at about a 30-to-60-degree angle relative to your torso.

卧推之所以饱受诟病，主要原因在于它太过流行，尤其是在那些不了解卧推原理的男性中（通常使用过重的重量和错误的姿势）。相比那些频率较低、重量较轻的练习，这些情况自然更容易导致损伤。然而，如果你能避免这些错误，并谨慎地进行卧推，你的关节就无需担心。

The main reason the bench press has copped a bad rap is simply due to its popularity, especially among men who don’t know what they’re doing (typically using too much weight and bad form). These circumstances naturally produce more injuries than those exercises performed less frequently with lighter loads. If you avoid these mistakes, however, and progress prudently, your joints have nothing to fear from the bench press.

“肩膀受伤了还能卧推吗？”

“Can I bench press with a shoulder injury?”

有可能，但这取决于损伤的性质和严重程度。如果你在训练中感到肩部疼痛（或任何程度的疼痛），应该停止卧推，直到你能无痛地完成训练为止。如果一两周的肩膀休息仍然没有解决问题，最好去看运动医学医生，这样你就能更好地了解问题所在，并找到相应的治疗方法。

Probably, but it depends on the nature and severity of the injury. If you experience shoulder pain (or any pain, really) during the exercise, you should stop bench pressing until you can do it without pain. If a week or two of resting your shoulder doesn’t fix the problem, it’s a good idea to see a sports medicine doctor so you can better understand what’s wrong and what to do about it.

如果您过去曾受过伤，导致肩部、肘部或腕部活动受限，或卧推时感到不适，您可以先从比平时更轻的重量开始，慢慢地逐渐达到最大活动范围，从而轻松地适应这项练习。您会惊讶地发现，几周低强度的力量训练就能让“卡住”的关节活动起来。话虽如此，如果您的身体限制不允许您将杠铃完全放低至胸前，也没关系。不要强行下放——在感觉舒适的范围内尽可能地放低杠铃，其他方面按照说明进行练习。

If you had an injury in the past that limits your shoulder, elbow, or wrist mobility or causes discomfort while bench pressing, you may be able to successfully ease into the exercise by starting with lighter-than-usual weights and gently working toward a full range of motion. You’d be surprised how a few weeks of low-intensity strength training can get “stuck” joints moving. That said, if your restriction doesn’t allow you to lower the bar all the way to your chest, that’s fine. Don’t try to force it—lower the bar as far as you comfortably can, and otherwise perform the exercise as described.

“我怎样才能让肩胛骨保持在正确的位置？”

“How do I keep my shoulder blades in the proper position?”

如果您的肩胛骨在卧推时容易“松开”或移位，以下是一些有助于保持上背部紧绷的提示：

If your shoulder blades tend to “untuck” or shift out of place while bench pressing, here are a few helpful cues for maintaining upper-back tightness:

将肩胛骨塞进后口袋
Pulling your shoulder blades into your back pockets
将背部推向长凳，而不是将杠铃推向天花板
Pushing your back into the bench, rather than pushing the bar toward the ceiling
尽可能用力挤压杠铃
Squeezing the bar as hard as possible

“我可以使用无拇指（自杀式）握法吗？”

“Can I use a thumbless (suicide) grip?”

你可以，但我不建议。“无拇指握法”或“自杀式握法”是指将拇指放在食指旁边，而不是环绕着杠铃。这种握法会导致杠铃从手中滑落，砸在你的胸部，甚至更糟的是，砸到脖子上。

You can, but I don’t recommend it. The “thumbless” or “suicide” grip involves positioning your thumbs next to your index fingers instead of wrapping them around the bar. With this grip, the bar can slip out of your hands and crash down on your chest, or worse, your neck.

“我可以把脚放在长凳上而不是地板上吗？”

“Can I put my feet on the bench instead of the floor?”

你可以，但我不建议你这样做，除非你有充分的理由（比如背部受伤导致背部拱起疼痛）。有些健美运动员喜欢双脚撑在卧推凳上，因为他们认为这有助于孤立胸肌，但实际上，这样做只会降低上半身的稳定性，限制你能举起的重量，也更难保持正确的卧推姿势。

You can, but I don’t recommend it unless you have good reason to do so (an injury that makes arching your back painful, for instance). Some bodybuilders like to bench press with their feet on the bench because they think it helps isolate their chest muscles, but all it really does is make your upper body less stable, limiting how much weight you can press and making it harder to maintain proper form.

卧推时，不要抬高双脚，而是将双脚移近或远离躯干，找到让您感觉舒适的位置。

Instead of elevating your feet while you bench press, find a position on the floor that’s comfortable for you by moving them closer or farther away from your torso until it feels right.

“当杠铃触到我的胸部时我应该暂停多久？”

“How long should I pause when the bar touches my chest?”

大约半秒钟左右——再长一点只会降低你的训练表现。也不要犯相反的错误，让杠铃从你的胸部弹起。这虽然能让你多做一两次，但也会降低训练效果，增加受伤的风险。

About a half second or so—any longer will just reduce your performance on the exercise. Don’t make the opposite mistake, either, and let the bar bounce off of your chest. This will allow you to get an extra rep or two, but it’ll also make the exercise less effective and increase the risk of injury.

如果你下放杠铃的速度太快，可以想象一下胸肌之间放着一颗鸡蛋，试着用杠铃敲击它，但不要敲断它。不过，不要过度调整，也不要开始下放得太慢（两秒或更长时间才能到达胸部），因为这会降低练习效果。

If you tend to lower the bar too quickly, imagine there’s an egg resting between your pecs and try to tap it with the bar without breaking it. Don’t overcorrect here, however, and start lowering the bar too slowly (two seconds or more to reach your chest) because it’ll make the exercise less effective.

“为什么卧推时我的肩膀会疼？”

“Why do my shoulders hurt when bench pressing?”

造成这种情况的原因有很多，但最常见的原因是肘部向身体两侧外展，这会使肩部处于不利的位置。解决方法很简单——在整个动作过程中，保持肘部与躯干保持30到60度的夹角，或者距离身体两侧约6到10英寸。但是，肘部不要比这个角度更近，因为这会削弱你的稳定性和力量，甚至可能刺激肘部。

This can happen for various reasons, but a common one is flaring the elbows out to the sides of the body, which puts the shoulders in a compromised position. The solution is simple—keep your elbows at a 30-to-60-degree angle relative to your torso throughout the entire movement, or about 6-to-10 inches or so from your sides. Don’t bring your elbows in closer than this, however, because it’ll slash your stability and strength and possibly irritate your elbows.

“杠铃不能垂直上下移动，这样可以吗？”

“Is it okay that the bar doesn’t move straight up-and-down?”

是的！杠铃应该从肩膀正上方开始，沿着略微弯曲的路径向乳头移动，触及胸部乳头附近，然后回到起始位置。随着你的力量增强，这个“J形曲线”会变得更加明显，当你开始将杠铃从胸部推起后，杠铃会立即向肩膀移动。

Yes! The bar should start directly above your shoulders, follow a slightly curved path toward your nipples, touch your chest near them, and then move back to the starting position. As you get stronger, this “J-curve” will become more pronounced, and the bar will start to move toward your shoulders immediately after you start pushing it off of your chest.

上斜杠铃卧推

Incline Barbell Bench Press

上斜杠铃卧推与杠铃卧推的方法相同，但首先将卧推凳调整到大约 45 度角。

Perform the incline barbell bench press the same way you do the barbell bench press, except first adjust the bench to roughly a 45-degree angle.

“我需要做上斜卧推吗？”

“Do I need to incline bench press?”

不，但如果你想锻炼强健匀称的肩部和胸部肌肉，这倒是个好主意。这和你的主要胸肌——胸大肌（或称胸肌）的解剖结构有关。它的主要功能是将上臂拉向身体，与大多数其他肌肉不同，它的纤维并非全部朝同一方向排列。胸肋骨头连接胸骨（胸骨）和胸腔与上臂，锁骨头连接锁骨与上臂。

No, but it’s a good idea if you want to build powerful and proportionate shoulder and chest muscles. The reason for this has to do with the anatomy of your primary chest muscle—the pectoralis major, or pecs. Its main function is to bring the upper arm across the body, and unlike most other muscles, its fibers aren’t all aligned in the same direction. There’s a sternocostal head, which attaches the sternum (breastbone) and ribcage to your upper arm, and a clavicular head, which attaches your collarbone to your upper arm.

这种细微的解剖学异常会改变胸肌两个部分对训练的反应。例如，某些训练，例如平板卧推和下斜卧推，会强调胸肌较大的胸肋骨头，而其他训练，例如上斜卧推和窄握卧推，则会强调较小的锁骨头。请注意，我说的是“强调”，而不是“孤立”，因为所有涉及一个头的动作，在某种程度上也会涉及另一个头。也就是说，你应该将部分胸部训练重点放在锁骨头上，原因有二：

This subtle anatomical anomaly changes how the two portions of your pecs respond to exercises. For instance, certain exercises, like the flat and decline bench press, emphasize the larger sternocostal head of the pecs, while others, like the incline and close-grip bench press, emphasize the smaller clavicular head. Notice that I said emphasize, not isolate, because all movements that involve one head do, to some degree, involve the other as well. That said, you want to dedicate some of your chest training to focusing on the clavicular head for two reasons:

它是胸肌中很小、很顽固的部位，需要很长时间才能发育成熟。
It’s a small, stubborn part of the pec that takes its sweet time to grow.
最适合锻炼它的练习也恰好对锻炼胸肋头部很有帮助。
The exercises that are best for developing it also happen to be great for developing the sternocostal head.

多年来，我只练平板卧推和下斜卧推，这导致我的胸肌不平衡，看起来“下重下轻”。然而，在几乎专注于上斜卧推一年左右之后，这种不平衡得到了纠正，我的胸部看起来更加均匀、美观。这就是为什么所有“更大更瘦更强壮”的训练计划都包含上斜卧推。

For many years, I did nothing but flat and decline pressing, and this gave my pecs an unbalanced, “bottom-heavy” look. After a year or so of focusing almost exclusively on incline pressing, however, the imbalance was corrected, and my chest had a much more even, aesthetic look. This is why all of the Bigger Leaner Stronger workout routines include some incline pressing.

窄握卧推

Close-Grip Bench Press

窄握卧推与杠铃卧推的方法相同，但握距略窄，这样可以锻炼肱三头肌。具体来说，双手应放在肩膀正上方，或略微与肩同宽。对于大多数男性来说，双手间距应在25到40厘米之间。如果在动作最低点（杠铃触碰到胸部时）肩膀或手腕感到不适，只需将两侧握距分别扩大约一指宽，然后再试一次。重复练习，直到感觉舒适为止。

Perform the close-grip bench press the same way as the barbell bench press, except use a slightly narrower grip, which emphasizes the triceps muscles. Specifically, you position your hands directly over your shoulders or just inside shoulder-width apart. This will put your hands about 10-to-16 inches apart for most men. If your shoulders or wrists feel uncomfortable at the bottom of the movement (when the bar is touching your chest), simply widen your grip by about the width of a finger on each side and try again. Repeat until it’s comfortable.

“将双手放得更近会更好地锻炼我的肱三头肌吗？”

“Will putting my hands even closer together train my triceps even more?”

可能不会。超窄握距（通常小于10英寸左右）并不比与肩同宽的握距更好，而且经常会导致手腕和肩膀疼痛。

Probably not. Using a super narrow grip (usually less than 10 inches or so) isn’t better than a shoulder-width grip, and it often causes wrist and shoulder pain.

“为什么我做窄握卧推时杠铃弯曲得更厉害？”

“Why does the bar curve more when I close-grip bench press?”

卧推时双手距离更近会改变动作的生物力学原理，杠铃自然会碰到你的胸部，甚至略低于乳头。这没问题。

Bench pressing with your hands closer together changes the biomechanics of the exercise, so the bar naturally wants to touch your chest at or even slightly below your nipples. This is fine.

哑铃卧推

Dumbbell Bench Press

坐在长凳边缘，哑铃垂直放在大腿上。然后向后倾斜，轻轻地将大腿（和哑铃）推向胸部。继续向后滚到长凳上，直到平躺，并将哑铃放在胸部两侧。然后，保持肩胛骨和肘部弯曲，将哑铃向上推，直到手臂伸直。反向动作放下哑铃，回到起始位置。

Sit on the edge of the bench with the dumbbells resting vertically on your thighs. Then lean back and gently push your thighs (and the dumbbells) toward your chest. Continue to roll back onto the bench until you’re lying flat and holding the dumbbells at either side of your chest. Then, keeping your shoulder blades and elbows tucked, push the dumbbells straight up until your arms are straight. Lower the dumbbells by reversing the motion and return to the starting position.

做完一组哑铃卧推后，你可以把哑铃放低至胸前，然后扔到地板上；或者，双腿向上抬起，呈坐姿，将哑铃推到大腿上，然后双腿和哑铃向下摆动，躯干向上摆动，最终坐起。我更喜欢后者——虽然难度更大，但能确保不损坏器械，也不至于在健身房里引起骚动。

When you’re finished with a set of the dumbbell bench press, you can either lower the dumbbells to your chest and then drop them to the floor, or bring your legs up and toward you into a sitting position, push the dumbbells onto your thighs, and then swing your legs and dumbbells downward and your torso upward to rise into a sitting position. I prefer the latter method—it’s more difficult but ensures I don’t damage the equipment or make a ruckus in the gym.

“我需要在每次重复动作的顶部触摸哑铃吗？”

“Do I need to touch the dumbbells at the top of each rep?”

不，但如果你想的话可以。有些人喜欢这样做，以确保他们能充分发挥动作幅度，但你也可以分开哑铃，确保每次动作结束时肘部伸直，达到同样的效果。

No, but you can if you want to. Some people like to do this to ensure they use a full range of motion, but you can achieve the same thing with the dumbbells apart by ensuring your elbows are straight at the end of each rep.

上斜哑铃卧推

Incline Dumbbell Bench Press

上斜哑铃卧推与哑铃卧推的方法相同，但首先要将卧推凳调整到大约 45 度角。

Perform the incline dumbbell bench press the same way you do the dumbbell bench press, except first adjust the bench to roughly a 45-degree angle.

蘸

Dip

双手握住双杠，置于肩部下方，拇指环绕双杠。收紧臀肌和腿筋，防止腿部摆动，放低身体，直到上臂呈90度角，然后向上推，回到起始位置。

Hold a dip bar with your hands underneath your shoulders and thumbs wrapped around the bars. Flex your glutes and hamstrings to keep your legs from swinging, lower your body until your upper arms form a 90-degree angle, and then push upward and return to the starting position.

站姿杠铃推举

Standing Barbell Overhead Press

调整深蹲架或深蹲架上的挂钩，使杠铃位于胸部中部的高度。面向杠铃，手掌朝前，拇指环绕杠铃，握距略宽于肩宽。将杠铃握在手中，位置较低，靠近手腕而非手指。手腕弯曲程度应刚好能让杠铃落入掌心，但不要弯曲成90度角。

Adjust the hooks in a power rack or squat rack so the bar is at the height of your midchest. Face the bar and grip it with your palms facing forward and thumbs wrapped around the bar, slightly wider than shoulder-width. Hold the bar low in your hands, closer to your wrists than your fingers. Your wrists should be bent just enough to allow the bar to settle into the base of your palms, but not folded back at a 90-degree angle.

双手握住杠铃，膝盖微微弯曲，身体前倾，使杠铃位于肩膀和上胸部上方。然后站起，将杠铃从架子上举起，双脚分别向后退一步。深吸一口气，将上背部拱起，使杠铃位于足中部正上方，头部略微位于杠铃后方，用力挤压臀部和杠铃，将杠铃向上推起。

With the bar in your hands, bend your knees slightly and lean forward, positioning the bar on top of your shoulders and upper chest. Then, stand up, lifting the bar off the rack, and take one step back with each foot. Take a deep breath into your stomach, arch your upper back enough so the bar is directly over your midfoot and your head is slightly behind the bar, squeeze your glutes and the bar as hard as you can, and push it straight up.

当杠铃越过你的眼睛时，立即将头部和胸部向前推至杠铃下方。继续将杠铃推向天花板，直到手臂伸直，然后放下杠铃，回到起始位置。

As soon as the bar passes your eyes, push your head and chest forward and under the bar. Keep pushing the bar toward the ceiling until your arms are straight, and then lower it and return to the starting position.

坐姿杠铃推举

Seated Barbell Overhead Press

坐姿杠铃过顶推举与站姿杠铃过顶推举的操作方法相同，只是要坐在深蹲架中间的多功能长凳或垂直长凳上（或者可调节至直立位置的长凳），而不是站着。大多数人也喜欢在每次练习时将双脚分开，并将身体向后推，以增加稳定性。

Perform the seated barbell overhead press the same way as the standing barbell overhead press, except do it seated on a utility or vertical bench (or an adjustable one set to the upright position) in the middle of a squat rack instead of standing. Most people also prefer to spread their feet farther apart and push themselves back into the bench throughout each rep to increase stability.

很多人也想知道站姿推举和坐姿推举哪个更好。虽然站姿推举能锻炼到全身更多的肌肉，但坐姿推举比站姿推举有几个优势：

Many people also wonder which exercise is better—the standing or seated overhead press. While the standing press engages more total muscle mass in your body, the seated press has several advantages over the standing variation:

它更加强调肩部肌肉。
It emphasizes the shoulder muscles more.
它允许承受稍重的重量。
It allows for slightly heavier weights.
更容易正确执行。
It’s easier to perform correctly.

因此，我建议交替进行站姿推举和坐姿推举，你可以在本书附带的奖励材料中找到一年的锻炼内容（www.biggerleanerstronger.com/bonus）。

Thus, I recommend alternating between standing and seated pressing, which is what you’ll find in the year’s worth of workouts in the bonus material that comes with this book (www.biggerleanerstronger.com/bonus).

坐姿哑铃推举

Seated Dumbbell Press

将长凳调整至直立位置（大多数人喜欢约75度左右的倾斜角度），然后用膝盖将哑铃一次向上推起一个。肩胛骨向后向下收紧，将哑铃向上推起，直到手臂伸直（但不要锁死），然后将其放回起始位置。

Adjust a bench to an upright position (most people prefer a slight incline of about 75-degrees or so), and push the dumbbells up with your knees, one at a time. Tuck your shoulder blades back and down, push the dumbbells up until your arms are straight (but not locked), and lower them to the starting position.

阿诺德哑铃推举

Arnold Dumbbell Press

阿诺德哑铃推举与坐姿哑铃推举的练习方法相同，但每次开始和结束时，哑铃应置于下巴下方、胸前，手掌朝向自己。哑铃手柄应位于锁骨高度左右。向上推起哑铃时，手腕向外旋转，使动作结束时与哑铃肩推的姿势相同，然后反向动作，将哑铃放回起始位置。

Perform the Arnold dumbbell press the same way you do the seated dumbbell press, except begin and end each rep with the dumbbells below your chin and in front of your chest with your palms facing you. The handles of the dumbbells should be at about the height of your collarbone. As you push the dumbbells upward, rotate your wrists outward so that you finish the rep in the same position as the dumbbell shoulder press, and then reverse the motion and lower the dumbbells back to the starting position.

更大、更精简、更强的辅助推举练习

The Bigger Leaner Stronger Accessory Pushing Exercises

肱三头肌下压

Triceps Pushdown

你可以用几种不同的手柄来做这个练习，但我推荐绳柄，因为它通常最舒服。当然，你也可以用直柄金属手柄、EZ 杆或 V 杆。

You can use several different handles for this exercise, but I recommend the rope handle because it tends to be the most comfortable. That said, you can also use a straight metal handle, EZ bar, or V bar.

将滑轮调至最高位置，安装手柄，双脚分开与肩同宽，站在滑轮前方。双手握住手柄，后退一步，用双手支撑身体，身体略微前倾，同时将肘部向后拉向躯干，使肩膀位于双手上方。如果感觉更舒服，也可以将一只脚放在另一只脚后面。将手柄向下推，直到手臂伸直，保持肘部在身体两侧，然后抬起双手，回到起始位置。

Move the cable pulley to its highest position, attach the handle, and stand in front of it with your feet about shoulder-width apart. Grab the handle with both hands, take a step back so that your hands are supporting the weight, and lean slightly forward while pulling your elbows back toward your torso, so that your shoulders are over your hands. You can also put one foot behind the other if that’s more comfortable for you. Push the handle straight down until your arms are straight, keeping your elbows at your sides, and then raise your hands and return to the starting position.

坐姿肱三头肌推举

Seated Triceps Press

坐在直立的长凳上，用手掌握住哑铃的一端。眼睛看着前方1.8到3米（约2.8到3米）的地面，背部紧贴长凳，将哑铃尽可能地放低到头后方，理想情况下手腕位置应略低于肘部。达到合适的深度后，将哑铃推向天花板，然后回到起始位置。练习过程中，尽量减少上臂的移动（保持肘部位于额头两侧），因为移动手臂会增加哑铃撞击头部的风险，并将重量从肱三头肌转移到肩膀。

Sit on an upright bench and hold one end of the dumbbell with your palms. Look at a spot on the floor 6-to-10 feet in front of you, press your back into the bench, and lower the dumbbell behind your head as far as your flexibility allows, ideally so your wrists are just below your elbows. Once you’ve reached the proper depth, push the dumbbell toward the ceiling and return to the starting position. Try to minimize upper-arm movement during the exercise (keep your elbows on either side of your forehead), as shifting your arms increases the chances of knocking your noggin with the dumbbell and transfers the weight from your triceps to your shoulders.

仰卧肱三头肌伸展（“颅骨粉碎者”）

Lying Triceps Extension (“Skullcrusher”)

将一根EZ杆装上重物，放在长凳前。坐在长凳边缘，身体前倾，双手握住EZ杆，两手间距约15到25厘米，掌心朝外。将EZ杆举到大腿上，然后同时向后倾斜，用大腿的力量将EZ杆推到胸前，就像准备哑铃卧推时那样。

Load an EZ bar with weights and place it in front of a bench. Sit on the edge of the bench, lean forward, and grab the EZ bar with both hands about 6-to-10 inches apart and your palms facing away from you. Hoist the EZ bar onto your thighs and then simultaneously lean backward and use your thighs to push the EZ bar over your chest, just like you would when preparing for the dumbbell bench press.

双脚分开与肩同宽，稳稳地踩在地板上，肩胛骨向下向后收紧，背部拱起。然后，伸展双臂，将EZ杠铃垂直向上推到胸前上方。吸一口气，将双手向面部方向下放，直到杠铃位于额头正上方（因此得名“颅骨粉碎者”）。然后回到起始位置。

Plant your feet firmly on the floor about shoulder-width apart, pull your shoulder blades down and back, and arch your back. Then, extend your arms to push the EZ bar straight up in the air over your chest. Take a breath of air, and lower your hands toward your face until the bar is directly over your forehead (hence the name, “skullcrusher”). Then return to the starting position.

如果这个练习让你的肘部感到不适，可以调整一下，把杠铃放低到头顶上方，直到每次重复动作的最低点几乎触到长凳。这样可以减轻肘部的压力，并增加练习的活动范围（这通常有利于肌肉生长）。

If this exercise irritates your elbows, modify it by lowering the bar over the top of your head until it almost touches the bench at the bottom of each rep. This takes some of the stress off of your elbows and increases the range of motion of the exercise (which is generally good for muscle growth).

哑铃侧平举

Dumbbell Side Lateral Raise

双手各握一个哑铃，双脚分开与肩同宽站立。吸一口气，稍微挺胸，然后双臂向天花板方向呈弧形伸展，掌心朝地面。继续举起哑铃，直到手臂与地面大致平行，然后放下哑铃回到起始位置。

Holding a dumbbell in each hand, stand with your feet about shoulder-width apart. Take a breath of air, lift your chest slightly, and then extend your arms out in an arc toward the ceiling with your palms facing the ground. Keep raising the dumbbells until your arms are roughly parallel to the floor, then lower them to return to the starting position.

更大更瘦更强壮的主要拉伸练习

The Bigger Leaner Stronger Primary Pulling Exercises

杠铃硬拉

Barbell Deadlift

在杠铃上放上杠铃片。如果你的力量（目前为止！）还不足以在杠铃两侧各放上至少一块45磅的杠铃片，那就搭建一个平台，确保杠铃离地面大约8到10英寸。为此，在杠铃负重的两端下方放两叠杠铃片。或者，如果你的健身房有与45磅杠铃片直径相同的轻重量杠铃片，也可以使用它们。双脚分开略窄于肩宽，脚趾略微向外，将杠铃移到双脚中部，这样当你弯腰抓住杠铃时，杠铃位于肩膀下方或略后方。如果你比较高或瘦，这样杠铃可能会贴着你的小腿。如果你比较矮或胖，杠铃应该位于双脚中部附近。

Load the bar with plates. If you aren’t strong enough (yet!) to use at least one 45-pound plate on either side of the bar, create a platform to ensure that the bar is about 8-to-10 inches off the floor. To do this, create two stacks of plates underneath the loaded ends of the barbell. Or, if your gym has lighter-weight plates that are the same diameter as 45-pound plates, use those. Position your feet so they’re slightly narrower than shoulder width apart with your toes pointed slightly out, and move the bar over the middle of your feet so that it’s under or slightly behind your shoulders when you bend over and grab it. If you’re taller or skinnier, this will probably place the bar against your shins. If you’re shorter or thicker, it’ll place it somewhere around the middle of your feet.

要进入起始姿势，臀部向后推，腰部和膝盖弯曲，直到你能碰到杠铃。双手掌朝下，握住杠铃，位置略低于小腿外侧，上臂向身体两侧按压，就像要用腋窝压碎橙子一样。手臂伸直并锁定，身体两侧留出足够的空间，以便拇指在上升和下降时离开大腿。确保头部处于中立位置。不要抬头看天花板或低头看地面。深吸一口气，收紧腹肌，用尽全力握住杠铃，臀部略微向上推，挺直背部。此时杠铃不应该离开地面，但你应该感到下背部、臀部和腿筋紧张。一些举重运动员将此称为“消除松弛”，因为它可以最大限度地减少开始拉起后不必要的动作。

To get into the starting position, push your hips backward and bend at the waist and knees until you can touch the bar. Grip the bar just outside your shins with both palms facing down and press your upper arms into your sides as if you were trying to crush oranges in your armpits. Your arms should be straight and locked, with enough room on the sides for your thumbs to clear your thighs as you ascend and descend. Make sure your head is in a neutral position. Don’t look up at the ceiling or down at the ground. Take a deep breath into your stomach, brace your abs, squeeze the bar as hard as you can, and straighten your back by pushing your hips slightly upward. The bar shouldn’t rise off the floor at this point, but you should feel tension in your lower back, hips, and hamstrings. Some weightlifters refer to this as “taking out the slack” because it minimizes unnecessary movement after you begin the pull.

要开始拉动，请尽可能用力挤压杠铃（尝试将其压碎），通过脚后跟用力向上爆发力将杠铃“推离”地面（不要慢慢开始 - “攻击”杠铃），保持脊柱挺直，下背部略微拱起，核心收紧。如果准备正确，您的臀部和肩膀应该以相同的速度上升。杠铃应该向上移动到小腿，一旦杠铃超过膝盖，在继续站立的同时将臀部推向杠铃。尝试让杠铃尽可能保持垂直，因为任何偏差都只会让你的速度减慢，并使保持良好姿势更加困难。杠铃不应该明显地靠近或远离你。当你完全直立时，你的胸部应该向外扩展，肩膀向下，并且你不应该向后倾斜、下背部过度伸展或耸肩举起重物，如上图第二张所示。

To initiate the pull, squeeze the bar as hard as you can (try to crush it), explode upward by pushing through your heels to “break” the bar off the floor (don’t start slowly—“attack” the bar), keeping your spine straight, lower back slightly arched, and core tight. If you set up correctly, your hips and shoulders should rise at the same rate. The bar should move up your shins, and once the bar passes your knees, push your hips into it as you continue to stand up. Try to keep the bar on as vertically straight of a path as possible because any deviations are just going to slow you down and make it harder to maintain good form. The bar shouldn’t move noticeably toward or away from you. When you’re fully upright, your chest should be out and shoulders down, and you shouldn’t lean back, hyperextend your lower back, or shrug the weight up, as shown in the second picture above.

要将杠铃放低至地面，臀部向后推，保持下背部略微拱起，核心肌群收紧，让杠铃沿大腿直线滑下，直至超过膝盖。然后，保持握杆姿势，让杠铃落回地面，并根据需要调整身体，以达到下次动作所需的正确起始姿势。不要试图缓慢或安静地放下杠铃。整个下放过程应在一到两秒或更短的时间内完成。

To lower the bar to the floor, push your hips backward and, keeping your lower back slightly arched and your core tight, let the bar slide straight down your thighs until it clears your knees. Then, maintaining your grip on the bar, allow it to drop to the floor, and adjust your body as needed to get into the proper starting position for the next rep. Don’t try to lower the bar slowly or quietly. The entire descent should take one-to-two seconds or less.

“硬拉对我的背部有害吗？”

“Is the deadlift bad for my back?”

很少有人认为硬拉不是有效的力量和肌肉锻炼方式，但有些人声称它对关节有害，尤其是下背部。乍一看，这种说法似乎有道理，因为它会给下背部带来很大的压力，但这真的有害吗？让我们看看科学文献是怎么说的。

Few people argue that the deadlift isn’t an effective strength and muscle builder, but some claim it’s bad for your joints, especially your lower back. This seems plausible at first glance because it places a lot of stress on the lower-back, but is that actually bad? Let’s see what the scientific literature has to say.

瓦伦西亚大学的科学家们研究了有效的锻炼竖脊肌（又称竖脊肌）的方法。竖脊肌位于脊柱两侧，在预防背部损伤方面发挥着重要作用。研究人员将25名受试者分成两组：

Scientists at the University of Valencia investigated effective ways to train the spinal erector muscles (aka the erector spinae), which run down both sides of your spine and play a major role in preventing back injuries. Researchers split 25 people into two exercise groups:

第一组进行腰部伸展、前屈、单腿硬拉和桥式等体重练习。
Group one performed bodyweight exercises like lumbar extensions, forward flexions, single-leg deadlifts, and bridges.
第二组进行了两项负重练习，杠铃硬拉和弓步，使用了他们单次最大重量的 70%。
Group two performed two weighted exercises, barbell deadlifts and lunges, using 70 percent of their one-rep max.

研究人员使用肌电图（一种测量和分析肌肉收缩时电活动的技术）测量肌肉活动。硬拉最能激活竖脊肌，遥遥领先。因此，研究人员得出结论，硬拉是增强竖脊肌的有效方法，可以降低下背部受伤的风险。

Muscle activity was measured using electromyography—a technique of measuring and analyzing electrical activity that occurs in the muscles when they contract. The deadlift most activated the spinal erector muscles, winning by a long shot. The researchers concluded, then, that the deadlift is an effective way to strengthen these muscles, which can reduce the risk of lower back injury.

滑铁卢大学的科学家们就此问题进行了另一项富有洞察力的研究，旨在确定硬拉对整个背部造成的压力以及造成伤害的可能性。研究人员招募了四名竞技举重运动员，让他们做两项练习：

Another insightful study on the matter was conducted by scientists at the University of Waterloo to determine how much strain the deadlift puts on the entire back and how likely it was to produce injury. The researchers recruited four competitive powerlifters and had them do two exercises:

身体尽可能向前倾，腰部弯曲，然后恢复直立姿势（充分弯曲和伸展背部）。这使得研究人员能够测量举重运动员自然运动范围的极限。
Lean as far forward as possible, bending over from the waist and then returning to an upright posture (fully flexing and extending their backs). This allowed the researchers to measure the limits of the powerlifters’ natural range of motion.
硬拉接近其单次最大重量（400 至 460 磅）的重量。
Deadlift a weight close to their one-rep max (400-to-460 pounds).

研究人员使用实时X射线成像（称为视频荧光透视）观察举重运动员在完成这两项任务时的脊柱。许多硬拉损伤是由于下背部过度弯曲造成的，这会导致椎骨移位、椎间盘挤压和压缩，以及下背部韧带拉伤。因此，科学家们测量了这些指标——参与者的椎骨移动了多少，椎间盘挤压和压缩了多少，以及下背部韧带拉伸了多少。

The researchers used real-time X-ray imaging (called videofluoroscopy) to watch the lifters’ spines while they completed both tasks. Many deadlifting injuries occur because of too much lower-back bending, which can pull vertebrae out of position, pinch and compress intervertebral cartilage discs, and strain lower-back ligaments. So the scientists measured each of those things—how much the participants’ vertebrae moved, how much their spinal discs pinched and compressed, and how much their lower-back ligaments stretched.

检查发现，硬拉是在举重运动员的自然运动范围内完成的，并且没有出现椎间盘过度移位或挤压，以及下背部韧带拉伸的迹象。因此，研究人员得出结论，硬拉是一项非常有效的运动，可以增强包括下背部在内的整个背部力量，并且不会迫使运动员进行不自然的运动，也不会对脊柱或韧带造成过度的压力。

The examination found that the deadlift was completed within the weightlifters’ natural range of motion, and that there were no signs of excessive shifting or pinching of the intervertebral discs or stretching of the lower-back ligaments. Thus, the researchers concluded that the deadlift is a fantastic exercise for strengthening your entire back, including your lower-back, and doesn’t force an unnatural range of motion or put excess strain on your spine or ligaments.

那么，为什么硬拉会被誉为“通往Snap City的单程旅行”呢？原因有三：

So, why does the deadlift have a reputation as a one-way trip to Snap City? Three reasons:

姿势不正确。比如，你见过多少人弯着腰做拉力训练？这是大忌，因为它会把大部分压力从强大的竖脊肌转移到椎骨、椎间盘和韧带上。
Bad form. For instance, how many people have you seen who pulled with a rounded lower back? This is a major no-no, as it shifts much of the stress away from the powerful spinal erector muscles to the vertebrae, intervertebral discs, and ligaments.
使用过重的重量。和卧推一样，硬拉对很多人来说也是一种“自我训练”，所以他们没有循序渐进地进行数周、数月甚至数年的训练，而是试图强行增加重量，速度太快。这不仅难以保持正确的姿势，还会给肌腱、韧带和其他结缔组织带来过大的压力（所有训练都存在这种情况）。
Using too much weight. Like the bench press, the deadlift is an “ego exercise” for many people, so instead of gradually advancing on it over weeks, months, and years, they try to force the issue and add weight too quickly. This makes it harder to maintain proper form and can put too much stress on your tendons, ligaments, and other connective tissues (also true of all exercises).
物理治疗师、脊椎按摩师和运动医学医生让很多人相信背部天生脆弱，椎间盘突出就像掰指关节一样容易。因此，人们在硬拉时即使感到轻微不适，也会往坏处想。虽然这种理念对背部外科医生来说大有裨益，但研究表明，脊柱及其支撑结构非常有弹性，严重的背部损伤很少见，而且许多背痛病例的根源可能是心理而非身体状况。例如，许多背痛患者的核磁共振扫描没有发现脊柱损伤的证据，而一些可检测到损伤的人也没有疼痛。话虽如此，如果您在硬拉时感到疼痛（在下背部或其他部位），则应避免进行这项运动，直到您能够无痛地完成为止。
Physical therapists, chiropractors, and sports medicine doctors have conditioned many people to believe that the back is inherently brittle and that popping a spinal disc is as easy as cracking a knuckle. Thus, when people experience even mild discomfort when deadlifting, they assume the worst. While this philosophy has been a boon to back surgeons, research shows that the spine and its supporting structures are remarkably resilient, that debilitating back injuries are rare, and that many cases of back pain may be rooted in a psychological rather than a physical condition. For instance, many people with back pain have no evidence of spinal injury in an MRI scan, and others with detectable damage have no pain. That said, if you experience pain while deadlifting (in your lower back or elsewhere), you should avoid the exercise until you can do it without pain.

“背部受伤了还能硬拉吗？”

“Can I deadlift with a back injury?”

这取决于你的情况的性质和严重程度。一般来说，如果硬拉不会加重伤势，那么进行硬拉是可以的（甚至可能是有益的）。但如果会加重伤势，那么你应该避免硬拉，直到你能在不感到疼痛的情况下进行硬拉。话虽如此，如果你正在从严重的创伤中恢复，例如背部手术、韧带撕裂或椎骨骨折，在进行硬拉之前，最好先咨询医生，了解是否安全。

It depends on the nature and severity of your situation. As a general rule, if deadlifting doesn’t aggravate the injury, then it’s okay (and maybe even beneficial) to do. If it does, however, then you should avoid deadlifting until you can pull without pain. That said, if you’re recovering from a serious trauma like a back surgery, a torn ligament, or a broken vertebrae, talk to your doctor before deadlifting to know if it’s safe.

“如果我以前在硬拉时伤过背，我还应该继续硬拉吗？”

“Should I deadlift if I’ve hurt my back doing it in the past?”

如果每次有人告诉我他们不能硬拉，因为之前“扭伤了背”，我就能得到五分钱，那我可真是赚大了。几乎每个认真对待力量训练的人，在硬拉时都至少伤过一两次下背部，但幸运的是，这并不意味着他们“不适合这项运动”或需要彻底放弃。虽然创伤性损伤会阻碍硬拉（至少是暂时的），但大多数人并没有遭遇过这样的不幸。所以，只要这项运动目前没有给你带来疼痛，过去的困扰对你未来的表现影响不大。

If I had a nickel for every time someone has told me they can’t deadlift because they’ve “tweaked their back” before, I’d be making money in a very odd way. Just about everyone who has taken strength training seriously has offended their lower back deadlifting at least once or twice, but fortunately, this doesn’t mean they “aren’t made for the exercise” or need to swear it off. While traumatic injuries can preclude deadlifting (at least temporarily), most people haven’t suffered such misfortunes. So, as long as the exercise isn’t currently causing you pain, past troubles will likely have little impact on future performance.

“我每次重复动作时都应该吸气和呼气吗？”

“Should I breathe in and out throughout each rep?”

绝对不行。很多私人教练会建议你下降时吸气，上升时呼气，以确保获得足够的氧气。这不仅在生理上是错误的，而且随着你力量的增强，基本上不可能做到。

Absolutely not. Many personal trainers will tell you to breathe in while descending and out while ascending to ensure you get enough oxygen. This isn’t only physiologically wrong, it’s basically impossible to do as you get stronger.

相反，你应该使用瓦尔萨尔瓦动作来控制呼吸，也就是用力呼气，对抗封闭的气管。这会将空气困在肺部，并在腹部产生压力，即腹内压，从而稳定躯干，让你能够举起更重的重量，并可能降低受伤风险。具体方法如下：

Instead, use the Valsalva maneuver to control your breathing, which involves forcefully breathing out against a closed windpipe. This traps air in your lungs and creates pressure inside your abdomen, known as intra-abdominal pressure, which stabilizes your torso, allowing you to lift more weight and probably reduce the risk of injury as well. Here’s how to do it:

在开始一组动作的第一次重复之前，深吸一口气，大约相当于最大肺活量的80%。你的腹部应该感觉“饱满”，但不要太饱，以免在动作用力时难以闭上嘴巴。
Before you start your first rep in a set, take a deep breath into your stomach of about 80 percent of your maximum lung capacity. Your belly should feel “full” but not so much that you have trouble keeping your mouth closed when the rep gets hard.
用舌头抵住上颚，不要让任何空气逸出，试着用嘴呼气。你应该感觉到腹部、背部和下巴收紧。
Press your tongue against the roof of your mouth, and without letting any air escape, try to breathe out through your mouth. You should feel your abdomen, back, and jaw tighten.
拉至站立位置。
Pull to a standing position.
开始降低杠铃，当杠铃越过膝盖时，呼气并让杠铃落到地板上。
Start lowering the bar, and once it passes your knees, breathe out as you let it fall to the floor.
每次重复。
Repeat for each rep.

重要提示：瓦尔萨尔瓦动作比持续呼吸更容易升高血压。研究表明，瓦尔萨尔瓦动作本身并无危险，举重时屏住呼吸也是本能反应。但如果您患有高血压或已有心脏病，请在进行瓦尔萨尔瓦动作前咨询医生。此外，如果您在进行瓦尔萨尔瓦动作时出现胸痛、头晕或其他副作用，请停止使用并咨询医生。

An important caveat: The Valsalva maneuver increases your blood pressure more than continuous breathing. Studies show that this isn’t inherently dangerous, and holding your breath is instinctive when lifting heavy weights, but if you’re hypertensive or have a preexisting heart condition, talk with your doctor before using the Valsalva maneuver. Furthermore, if you use the technique and experience chest pain, dizziness, or other side effects, stop using it and talk with your doctor.

“我应该使用哪种握法？”

“What type of grip should I use?”

刚开始练习硬拉时，双手正握（两掌朝下）效果很好，但随着重量增加，杠铃在组间运动时会开始从手中滑落。一种常见的解决方法是“混合握法”，即交替使用一只手，使手掌朝上。这能让你在举起大重量时保持对杠铃的牢固抓握，但也有缺点：

When you’re new to deadlifting, a double overhand grip (both palms facing down) works well, but as the weights get heavier, the bar begins to slip out of your hands in the middle of your sets. A common workaround is the “mixed grip,” which involves alternating one of your hands so it’s palm-up. This allows you to maintain a strong grip on the bar with heavy weights, but it also has downsides:

它会导致您转向手掌向下的手，这使得将杠铃靠近身体变得更加困难。
It causes you to turn toward your palm-down hand, and this makes it harder to keep the bar close to your body.
它会给你的手掌向上的手臂的二头肌带来额外的压力。
It places additional strain on the biceps of your palm-up arm.

我不清楚混合握法对训练安全性有何影响，但我要说的是：虽然二头肌撕裂的情况很少见，但一旦发生，通常是在进行大重量混合握法硬拉时掌心向上的二头肌撕裂。你可以在每次训练甚至每组训练中交替使用掌心向上的双手，这样混合握法会更安全，但我更建议你使用双手正握，并配合举重带。

I don’t know of any scientific data on how the mixed grip affects the safety of the exercise, but I’ll say this: While biceps tears are rare, when they do happen, it’s often the palm-up biceps during a heavy mixed-grip deadlift. You can make the mixed grip safer by alternating your palm-up hand every workout or even set, but I’d rather you just use a double-overhand grip with lifting straps instead.

我知道，很多人轻视弹力带，认为它是一种“作弊”行为，但这很愚蠢。正确使用弹力带，它能让你安全地拉起最大重量，不受混合握法的限制。另外，你不需要每组硬拉都用弹力带——只需要在那些你离不开弹力带就无法完成的硬拉组上用。对大多数人来说，硬拉是他们的第二组或第三组，甚至更多。如果需要的话，弹力带在杠铃、哑铃划船和高位下拉中也能起到帮助作用（你用弹力带的次数越少，你的握力提升就越快）。

Now, I know, many people snub straps as a form of “cheating,” but this is silly. When used properly, straps allow you to safely pull maximum weight without the limitations of the mixed grip. Plus, you don’t need to use straps on every set of deadlifts—only the ones that you can’t complete without them. For most people, that’s their second or third hard set and beyond. Straps can help with barbell and dumbbell rows and lat pulldowns, too, if they’re needed (the less you use straps, the faster your grip strength will improve).

最后一种硬拉握法是勾握，它是双反握法的一种变体，指尖环绕拇指，而不是拇指环绕食指。这种握法几乎和绑带一样牢固，也避免了混合握法带来的麻烦，但一开始会非常不舒服。不过，只要坚持下去，疼痛就会减轻，而且它很可能比绑带更能训练你的握力。

The final type of deadlift grip you can use is the hook grip, which is a variation of the double-overhand grip where you wrap your fingers over your thumbs instead of vice versa. This grip is virtually as secure as straps and also avoids the mixed grip’s snags, but it’s very uncomfortable at first. If you stick with it, however, the pain subsides, and it’s likely better for training your grip than using straps.

“我每次重复动作时，能把重物从地板上弹起吗？”

“Can I bounce the weight off the floor with each rep?”

“轻敲-前进”过渡法，即在将哑铃轻敲至地面并立即开始下一次动作时保持紧张，这对于热身来说很好，但我建议在高强度训练中采用“走走停停”的方法。使用这种方法，你需要将哑铃完全释放至地面，并在开始下一次动作之前重新调整底部位置（包括呼吸）。这比轻敲-前进法难度更大，但后者更好，也更安全。

The “tap-and-go transition” of maintaining tension as you tap the weights to the floor and immediately begin the next rep is fine for warming up, but I recommend the “stop-and-go” method for your hard sets. With this technique, you fully release the weight to the ground and reset your bottom position—including your breath—before starting the next rep. This is tougher than tap-and-go, but that’s good, and it’s safer as well.

杠铃罗马尼亚硬拉

Barbell Romanian Deadlift

调整深蹲架上的插销或挂钩，使杠铃位于大腿中部，并在杠铃上放置杠铃片。如果没有深蹲架，可以将杠铃放在地板上。像传统硬拉一样握住杠铃，将其从架子（或地板上）抬起，双脚后退一步，脚趾向外，膝盖略微弯曲。

Adjust the pins or hooks in a squat rack so the bar is at your mid-thigh, and load it with plates. If you don’t have access to a squat rack, load the bar on the floor instead. Grip the bar just like you would during the conventional deadlift, lift it off the rack (or floor), take one step back with each foot, and turn your toes out and bend your knees slightly.

挺胸站立，深吸一口气，收紧腹部。用力握住杠铃，上臂向身体两侧压，背部挺直，将杠铃沿直线向地面下放，同时臀部也向后移动。继续下放杠铃，直到你感觉到腿筋拉伸，并且下背部开始弯曲——对于大多数人来说，这个位置略低于膝盖；对于柔韧性特别好的人来说，这个位置大约在小腿中部。收紧臀部，将杠铃向上拉起，然后回到起始位置。

Stand up tall with your chest out, take a deep breath into your stomach, and brace your abs. Squeeze the bar as hard as you can, press your upper arms into your sides and, with a flat back, lower the bar toward the floor in a straight line, allowing your butt to move backward as the bar descends. Keep lowering the bar until you feel a stretch in your hamstrings and your lower back starts to round—just below the knees for most people, and about mid-shin for those who are particularly flexible. Bring the bar upward by driving your hips toward it and return to the starting position.

杠铃划船

Barbell Row

准备方式与杠铃硬拉相同，但有一些不同：

Set up the same way you would for the barbell deadlift, with a few differences:

您可能需要将双脚分开的距离比硬拉时稍微宽一些——对于大多数人来说，6 到 12 英寸的距离就很合适。

You’ll probably want to position your feet slightly wider than you would for the deadlift—6-to-12 inches apart works well for most people.

你还需要将握杆的距离稍微宽一些，双手的距离比硬拉时宽 3 到 6 英寸。

You’ll want to grip the bar slightly wider, too, with your hands about 3-to-6 inches wider than you would have them in the deadlift.

首先将臀部抬高，并将双腿伸直，以使背部与地面大致平行。

You start with your hips high and legs straight enough to allow your back to be more or less parallel to the floor.

进入起始姿势后，伸展双腿（抬高臀部），将杠铃从地面“弹起”，然后开始将肘部拉向天花板，保持杠铃向上移动。确保肩部与臀部同步抬升，背部在举起杠铃时保持平坦、中立的位置（不要为了举起更多重量或增加次数而“猛烈”向后甩动躯干）。

Once you’re in the starting position, start the pull by extending your legs (raising your hips) to “pop” the weight off the floor, and then start pulling your elbows toward the ceiling to keep it moving upward. Ensure your shoulders rise with your hips and your back maintains its flat, neutral position as you lift the bar (no “whipping” your torso backward to lift more weight or get more reps).

移动杠铃后，持续拉动杠铃，直到杠铃触及肋骨底部。杠铃应向上移动到小腿，到达膝盖高度后，双腿应保持足够伸直，以便杠铃能够轻松越过膝盖。尽量沿垂直方向移动杠铃，因为任何偏差都只会减慢你的速度，并使你更难保持良好的姿势。反向运动回到起始位置，然后开始下一次动作。

Once you’ve got the weight moving, keep pulling until the barbell makes contact with the bottom of your rib cage. The bar should move up your shins, and once it reaches knee height, your legs should be straight enough that the bar can easily pass over your knees. Try to move the bar on as vertically straight of a path as possible because any deviations are just going to slow you down and make it harder to maintain good form. Reverse the motion to return to the starting position, then begin your next rep.

单臂哑铃划船

One-Arm Dumbbell Row

右手握住哑铃。将左膝和左臂稳稳地放在长凳上，右脚离长凳一两英尺，右臂（握住哑铃的那只）垂直下垂，朝向地面。保持背部挺直，将哑铃向上拉，直到接触到躯干，然后将哑铃放回起始位置。完成所需的次数后，换左臂重复此动作。

Hold a dumbbell in your right hand. Plant your left knee and arm firmly on a bench, your right foot on the floor a foot or two from the bench, and let your right arm (the one holding the dumbbell) hang straight down toward the floor. Keeping your back straight, pull the dumbbell upward until it touches your torso, and then return the dumbbell to the starting position. Once you’ve completed the desired number of reps, repeat the process with your left arm.

引体向上

Pull-Up

抓住引体向上杆，掌心朝外，双手略微分开，与肩同宽。双脚抬起，使身体悬垂，双臂伸直。收紧臀肌和腘绳肌，防止下半身摆动（记住“收紧即轻”的提示），将身体向上拉起，直到下巴高于双手，然后放低身体回到起始位置。如果要增加引体向上的重量，可以使用负重腰带或在大腿之间夹一个哑铃。

Grab a pull-up bar with your palms facing away from you and your hands just outside of shoulder-width apart. Lift up your feet so that you’re hanging with your arms straight. Flex your glutes and hamstrings to keep your lower body from swinging (a good cue to remember is “tighter is lighter”), pull your body upward until your chin rises above your hands, and then lower yourself to the starting position. To add weight to the pull-up, use a dip belt or pinch a dumbbell between your thighs.

引体向上

Chin-Up

引体向上的练习方法与上拉类似，但开始时双手朝向自己，且与肩同宽。

Perform the chin-up just like the pull-up, except begin with your hands facing toward you and about shoulder-width apart.

引体向上

Lat Pulldown

调整大腿护垫，使其能锁定双腿，并在下拉杠铃时防止臀部抬离座位。站在座位前方，手掌朝外握住杠铃，手掌间距比肩宽几英寸，然后坐下，将双腿卡在大腿护垫下方。放松手臂和肩膀，让重量将它们拉直。将杠铃下拉至距离锁骨几英寸（通常在下巴下方一两英寸），然后回到起始位置。

Adjust the thigh pad so that it locks your legs in place and prevents your butt from rising off the seat when pulling the bar down. Stand in front of the seat, grab the bar with your palms facing away from you and a few inches wider than shoulder-width apart, and sit down, wedging your legs underneath the thigh pad. Relax your arms and shoulders, letting the weight pull them straight. Pull the bar down until it’s a few inches from your collarbone (usually an inch or two below your chin), and then return to the starting position.

这被称为正握中距高位下拉，因为它要求手掌朝外（正握）握住杠铃，手掌间距略宽于肩宽（中距）。你经常会看到有人做宽握（手掌宽度约为肩宽的两倍）和正握（手掌朝内）高位下拉，但我通常不推荐这些变式，原因如下。

This is referred to as the pronated, medium-grip lat pulldown, because it involves gripping the bar with your palms facing away from you (a pronated grip) and a little wider than shoulder-width apart (a medium grip). You’ll often see people doing wide-grip (hands about twice as wide as shoulders) and supinated (palms facing you) lat pulldowns, but I generally don’t recommend these variations for a few reasons.

首先，最近的研究表明，中等握距能更好地激活背阔肌和二头肌，而宽握距主要激活背阔肌，同时减少二头肌的激活。基本上，中等握距的背阔肌下拉能带来更高的投资回报率，且没有任何缺点，而且对大多数人来说往往更舒适。研究还表明，正握比反握更能有效地训练背阔肌。虽然你可能会认为反握能更好地激活二头肌，但你在这个计划中会进行大量的二头肌训练，因此这一点没有实际意义。

First, recent research shows that a medium grip better activates both the lats and the biceps, whereas a wide grip primarily activates the lats while reducing biceps activation. Basically, the medium-grip lat pulldown offers a bit more return on investment with no downsides and tends to be more comfortable for most people. Research also shows that a pronated grip is more effective for training the lats than a supinated grip. Although you could argue that a supinated grip activates the biceps a bit more, you’ll be doing plenty of biceps training on this program, making this a moot point.

不过，高位下拉还有一种变式值得一试：窄握高位下拉，它使用窄握手柄（掌心相对）。它的效果并不比常规（正握）高位下拉更好，但它确实以一种略有不同的方式训练背部肌肉。要做这个变式，只需将窄握手柄连接到拉力器上，然后按照常规高位下拉的步骤进行即可。

There is one variation of the lat pulldown worth doing, though: The close-grip lat pulldown, which uses a close-grip handle (which has your palms facing each other). It’s not better than the regular (pronated-grip) lat pulldown, but it does train your back muscles in a slightly different way. To do this variation, simply attach the close-grip handle to the cable and then follow the same steps you would with the regular lat pulldown.

坐姿划船（宽握、窄握）

Seated Cable Row (Wide- and Close-Grip)

大多数健身房都提供两种握把：窄握把和宽握把。两种握把都很有用，我喜欢每隔几个月就换一下。

Most gyms have two handles for this exercise: A narrow-grip and a wide-grip. Both are useful, and I like to alternate between them every couple of months.

将手柄安装到划船机上，坐在垫子上，双脚抵住脚踏板。身体前倾，抓住手柄，然后稍微向后倾斜，使背部与地面垂直，双臂向前伸直。保持背部挺直，将手柄拉向腹部，让躯干向后移动，刚好够完成一次动作即可，但不要超过这个幅度。一旦手柄接触到躯干，伸直双臂，回到起始位置。

Attach the handle to the cable row machine, sit on the pad, and place your feet against the footrests. Lean forward, grab the handle, and lean backward slightly so that your back is perpendicular to the floor and your arms are straight out in front of you. Keeping your back straight, pull the handle to your abdomen, allowing your torso to move backward just enough to help you finish the rep, but no more. Once the handle touches your torso, straighten your arms, and return to the starting position.

更大、更精简、更强的辅助拉力练习

The Bigger Leaner Stronger Accessory Pulling Exercises

杠铃弯举

Barbell Curl

将杠铃放在地板上或长凳的挂钩上（甚至可以放在深蹲架上！），并在杠铃上装上杠铃片。双手掌心向外握住杠铃，掌心间距略宽于肩宽。站直，深吸一口气，收紧核心肌群。然后，不要向后倾斜，将杠铃向上弯曲至胸前，直到前臂大致垂直于地面。在杠铃上升时，肘部略微向前移动，以便在动作结束时，杠铃位于嘴巴正前方。然后，将杠铃放低至起始位置。

Place a barbell on the floor or in the hooks of a bench (or even in a squat rack!), and load it with plates. Grab the bar with your palms facing away from you a little wider than shoulder-width apart. Stand up straight, take a deep breath of air, and brace your core. Then, without leaning backward, curl the bar up toward your chest until your forearms are roughly perpendicular to the floor. Allow your elbows to move forward slightly as the bar rises, so that the bar is right in front of your mouth at the end of the rep. Then, lower the bar to the starting position.

交替哑铃弯举

Alternating Dumbbell Curl

双手各握一个哑铃，双脚分开与肩同宽，站直。一只手掌心向上，向肩部弯曲，直到前臂大致与地面垂直。哑铃上升时，肘部略微向前移动。然后，放下哑铃，回到起始位置，换另一只手重复练习。

Hold one dumbbell in each hand and stand up straight with your feet about shoulder-width apart. Curl one hand toward your shoulder with your palm facing upward until your forearm is roughly perpendicular to the floor. Allow your elbow to move forward slightly as the dumbbell rises. Then, lower the dumbbell, return to the starting position, and repeat the exercise with your other hand.

哑铃锤式弯举

Dumbbell Hammer Curl

按照交替哑铃弯举的步骤进行，但不要让哑铃掌心向上，而是将哑铃垂直放置（这样从侧面看就像一把锤子）。你可能会注意到，在这个练习中，你的前臂无法完全垂直于地面，这很正常。

Follow the same steps as the alternating dumbbell curl, but instead of holding the dumbbell so your palm faces upward, turn the dumbbell vertically (so it looks like a hammer from the side). You’ll probably notice that you can’t quite get your forearm perpendicular to the floor with this exercise, which is fine.

EZ-Bar 牧师椅弯举

EZ-Bar Preacher Curl

EZ-bar 牧师凳弯举的练习方法与杠铃弯举相同，但要使用 EZ 杆（看起来弯曲的杆），并将上臂靠在称为牧师凳弯举凳的倾斜垫上。

Perform the EZ-bar preacher curl the same way as the barbell curl, except use an EZ bar (the squiggly looking one) and rest your upper arms against an angled pad known as a preacher curl bench.

杠铃后三角肌划船

Barbell Rear Delt Row

将杠铃放在身前的地板上，弯腰，正手握住杠铃（手掌朝向自己），握距略宽于肩。双脚分开与肩同宽，背部挺直，与地面平行，双臂自然下垂。将杠铃向上拉起，直至接触躯干，保持脊柱挺直，背部与地面平行。然后，将杠铃放低至起始位置。

Load a barbell on the floor in front of you, bend over at the waist, and grab the bar with an overhand (palms facing you) grip a little wider than shoulder-width apart. Position your feet about shoulder-width apart, flatten your back so that it’s parallel to the floor, and let your arms hang straight down. Pull the bar straight up until it touches your torso, keeping your spine straight and back parallel to the floor. Then, lower the bar to the starting position.

哑铃后侧平举（站姿或坐姿）

Dumbbell Rear Lateral Raise (Standing or Seated)

双手各握一个哑铃，双脚分开与肩同宽站立。保持背部挺直，身体前倾，以臀部为轴，膝盖微微弯曲，就像做硬拉一样。吸一口气，然后双臂向天花板方向呈弧形伸展，掌心朝地面。继续举起哑铃，直到手臂与地面大致平行，然后放下哑铃，回到起始位置。

Holding a dumbbell in each hand, stand with your feet about shoulder-width apart. Keeping your back straight, lean forward, hinging at your hips and allowing your knees to bend slightly, just as you would when doing a deadlift. Take a breath, then extend your arms out in an arc toward the ceiling with your palms facing the ground. Keep raising the dumbbells until your arms are roughly parallel to the floor, then lower them and return to the starting position.

这就是所谓的站姿哑铃后侧平举，但也有坐姿版本。坐姿版本需要你坐在长凳边缘，双脚和膝盖并拢。然后，身体前倾，双手各握一个哑铃，按照与站姿哑铃后侧平举相同的步骤进行。选择哪种版本取决于个人喜好，但我喜欢大约每八周左右交替进行。你可以照做，或者选择更舒服的版本。

This is what’s known as the standing dumbbell rear lateral raise, but there’s also a seated version. In this case, you sit on the edge of a bench with your feet and knees together. Then, you lean forward, grab a dumbbell in each hand, and follow the same steps as the standing dumbbell rear lateral raise. Which version you use comes down to personal preference, but I like to alternate between the two roughly every eight weeks or so. You can do the same or just stick with whichever is more comfortable.

器械反向飞鸟

Machine Reverse Fly

调整把手和座椅，使把手与肩膀成一条直线，双手尽可能靠近。握住把手，将躯干推向胸垫，双手分开。当手臂与躯干大致平行时，反向运动并回到起始位置。

Adjust the handles and seat so the handles are in line with your shoulders and your hands are as close together as possible. Grip the handles, push your torso into the chest pad, and push your hands away from each other. Once your arms are roughly parallel with your torso, reverse the motion and return to the starting position.

腿弯举（坐姿或卧姿）

Leg Curl (Seated or Lying)

坐在器械上，膝盖后侧距离支撑大腿的垫子几英寸，调整脚跟垫，使其覆盖跟腱。将脚跟向臀部方向压，直到小腿与大腿大致垂直（或更接近），然后抬起脚跟，回到起始位置。

Sit on the machine with the back of your knees a couple of inches off the pad supporting your thighs and adjust the heel pad so it’s across your Achilles tendons. Press your heels toward your butt until your shins are roughly perpendicular to your thighs (or closer), and then raise your heels and return to the starting position.

这是坐姿腿弯举，但也有卧姿版本。卧姿版本与坐姿版本相同，只是动作是俯卧而不是臀部。两种练习都可以，但一些研究表明，坐姿腿弯举比卧姿腿弯举更能有效锻炼腿筋。因此，如果可以选择，我建议你选择坐姿版本。不过，如果你的健身房没有坐姿腿弯举器械，或者你已经练习了一段时间坐姿版本，想尝试一些其他的训练方式，卧姿版本也是可以的。

This is the seated leg curl, but there’s also a lying version. In this case, you perform the exercise the same way, except lying on your stomach instead of sitting on your keister. Both exercises are acceptable, but some research shows that seated leg curls are more effective for building your hamstring muscles than lying leg curls. Thus, if you have a choice, I recommend you opt for the seated version. That said, it’s fine to use the lying version if your gym doesn’t have a seated leg curl machine or if you’ve been doing the seated version for a while and want to mix up your training.

更大更瘦更强壮的主要深蹲练习

The Bigger Leaner Stronger Primary Squatting Exercises

杠铃深蹲

Barbell Squat

调整深蹲架或深蹲架上的挂钩，使杠铃位于胸部中部的高度。这可能会感觉有点低，但与其踮着脚尖把杠铃从架子上拿下来，不如调低一点。如果你的深蹲架有安全臂或杠铃，请将其设置在大约大腿中部的高度。在杠铃上加载你想要的重量（如果单杠就足够了，也可以不加载）。

Adjust the hooks in a power rack or squat rack so the bar is at the height of your midchest. This might feel a bit low, but it’s better to be on the low side than having to tippy-toe the weight off the rack. If your squat rack has safety arms or bars, set them to about the height of your midthigh. Load the bar with your desired amount of weight (or not, if the bar alone is enough).

面向杠铃，这样你就可以将其向后移出。千万不要将杠铃向前移出，因为试图通过向后走将其重新放回原位是危险的。手掌朝前握住杠铃，拇指放在杠铃上方，双手间距比肩宽约 4 到 8 英寸。保持手掌放在杠铃上，双脚放在杠铃下方，间距略宽于肩宽。然后，将躯干向下推，抵住杠铃底部，背部向上滑动，直到杠铃靠在肩膀后部。将肩胛骨向内向下拉，使肩胛骨的骨性突起形成一个小“架子”，然后移动躯干，使杠铃靠在架子上。你可能需要缩小或扩大握距以找到正确位置。杠铃的重量应该几乎完全落在背部肌肉上，而不是手部或脊柱上。

Face the bar so you can walk it out backward. Don’t ever walk the bar out forward, as trying to rerack it by walking backward is dangerous. Grip the bar with your palms facing forward, thumbs on top of the bar, and your hands about 4-to-8 inches wider than shoulder-width apart. Keeping your palms on the bar, place your feet underneath it a little wider than shoulder-width apart. Then, push your torso under and up against the bottom of the bar, sliding your back up until the bar rests against the back of your shoulders. Pull your shoulder blades together and down to create a little “shelf” out of the bony protrusions of your shoulder blades, and then maneuver your torso so the bar nestles into this shelf. You may need to narrow or widen your grip to find the correct position. The weight of the bar should be resting almost entirely on your back muscles, not in your hands or on your spine.

站起身，双脚后退一步（一次一步），将杠铃从架子上取下。调整双脚间距，使其略宽于肩宽，脚趾向外倾斜约20到25度（大约一点钟方向）。重量应该均匀地分布在双脚中部，而不是主要集中在脚趾或脚跟上。

Unrack the bar by standing up and taking one step back with each foot (one at a time). Adjust your feet so they’re a little wider than shoulder-width apart and point your toes out about 20-to-25 degrees (around one and eleven o’clock). The weight should feel evenly balanced over the middle of your feet, not primarily over your toes or your heels.

深吸一口气，收紧腹部，挺胸收腹，臀部向后推，同时弯曲膝盖，坐下。保持坐姿，直到大腿与地面平行或略低，然后站起。开始上升时，双脚着地，确保肩膀与臀部以相同的速度向上移动——与下降时的动作镜像对称。大约上升到一半时，臀部向前推至杠铃下方，回到起始位置。

Take a deep breath into your stomach, push your chest out, brace your abs, and sit down by pushing your hips backward and bending your knees at the same time. Keep sitting down until your thighs are parallel to the floor or slightly lower, then stand up. Start the ascent by driving your feet into the floor, ensuring your shoulders move upward at the same rate as your hips—a mirror image of what you did during the descent. About halfway up, push your hips forward and underneath the bar to return to the starting position.

当你完成一组动作的最后一组时，完成该组动作（双腿伸直，杠铃静止），然后将杠铃移回挂钩。不要试图直接蹲下将杠铃放回挂钩，因为如果你蹲不下来，杠铃可能会从你的背部掉下来。

When you’re on the last rep of a set, finish the rep (legs straight and bar motionless) and then move the bar back to the hooks. Don’t try to squat the bar directly back into the hooks because if you miss, the bar might fall off your back.

“杠铃深蹲对我的膝盖有害吗？”

“Is the barbell squat bad for my knees?”

在某些圈子里，杠铃深蹲以损伤膝盖而闻名。杠铃深蹲的次数越多，膝盖的肌腱、韧带和软骨就越容易受到损伤，直到最后膝盖再也“无法”弯曲。

In some circles, the barbell squat has a reputation for ravaging the knees. The more you barbell squat, so it goes, the more you’ll damage the tendons, ligaments, and cartilage in your knees until finally your knees just won’t “knee” anymore.

虽然有些人的体型不太适合杠铃深蹲，但研究表明，如果动作正确，对大多数人来说都是安全的，甚至可以预防关节疼痛。在《生物力学杂志》发表的一项研究中，科学家分析了12名经验丰富的男性举重运动员膝关节所受的力量，他们的深蹲重量在375磅到650磅之间。研究人员发现，在深蹲重量高达体重2.5倍的重物时，膝盖肌腱和韧带的受力程度仅为其最大力量的50%左右，从未接近其断裂点。

While some people’s anatomies don’t play well with the barbell squat, studies show that when performed correctly, it’s safe for most people and may even prevent joint pain. In a study published in the Journal of Biomechanics, scientists analyzed the forces placed on the knee joints of twelve experienced male powerlifters who squatted between 375 and 650 pounds. The researchers found that during heavy squatting—up to 2.5 times body weight—knee tendons and ligaments were only pushed to about 50 percent of their maximum strength and never came close to their breaking points.

然而，有些人做杠铃深蹲确实会感到膝盖疼痛，这几乎和他们卧推时肩膀疼痛、硬拉时下背部疼痛的原因一样——他们的深蹲姿势不正确。他们可能是弓着上背部或下背部，可能是膝盖向内弯曲，也可能是使用了过重的重量，然后用半组动作来弥补，等等。另一种让膝盖感到不适的深蹲方式是次数过多、次数过多。这就是为什么“ Bigger Leaner Stronger”计划并不单纯依赖杠铃深蹲来训练下半身，而是将深蹲与其他有效动作结合起来。

Some people do experience knee pain from barbell squatting, however, and this is almost always for the same reason their shoulders hurt when they bench press or their lower back hurts when they deadlift—they’re not squatting correctly. Maybe they round their upper or lower back, maybe they let their knees collapse inward, maybe they use too much weight and compensate by doing half-reps, and so forth. Another way to nettle your knees with squatting is to just do too much of it too often. That’s why the Bigger Leaner Stronger program doesn’t rely solely on the barbell squat to train the lower body and instead uses a combination of squats and other effective exercises.

“如果我的膝盖移动到脚趾上方会不会很糟糕？”

“Is it bad if my knees move over my toes?”

不会。你可能听说过这对膝盖不好，但研究表明并非如此——深蹲时膝盖伸展到脚趾甚至超过脚趾时所受的力量完全在安全范围内。这也是意料之中的，因为大多数人发现他们的膝盖在深蹲底部会自然地超过脚趾，如果他们的股骨较长，有时甚至会超过脚趾一点。

No. You’ve probably heard this is bad for your knees, but research shows otherwise—the forces placed on the knees when they extend to and even beyond the toes in a squat are well within safe limits. This is what you’d expect, too, because most people find that their knees naturally move over their toes at the bottom of the squat, and sometimes slightly farther if they have long femurs.

“我应该使用高杠还是低杠位置？”

“Should I use the high-bar or low-bar position?”

杠铃深蹲有两种方法：

There are two ways to perform the barbell squat:

高杆
High-bar
低杆
Low-bar

高杠深蹲时，杠铃直接放在你的上斜方肌上，而低杠深蹲时，杠铃放在上斜方肌和三角肌后部之间（比你的背部低 2 到 3 英寸）。

The high-bar squat has the bar resting directly on your upper traps, whereas the low-bar squat has the bar resting between the upper traps and rear deltoids (about 2-to-3 inches lower down your back).

高杠深蹲时，你的躯干保持更直立，有人声称高杠深蹲更有利于锻炼股四头肌，而低杠深蹲更有利于锻炼臀肌和下背部。然而，发表在《人体运动学杂志》上的一项研究表明，事实并非如此——这两种动作几乎以相同的方式激活相同的下半身肌肉。

Your torso remains more upright in the high-bar squat, and some people claim that this is better for training your quads versus the low-bar squat, which is better for training your glutes and lower-back. Research published in the Journal of Human Kinetics shows otherwise, though—both exercises activate the same lower-body muscles in almost identical ways.

因此，如果你是杠铃深蹲新手，可以先从低杠深蹲开始，因为你可能会发现低杠深蹲更有利于你的力量。但如果低杠深蹲让你的肩部和手腕感到明显不适，可以换到高杠深蹲。如果低杠深蹲感觉良好，你也可以根据个人喜好，偶尔换到高杠深蹲。

Therefore, if you’re new to the barbell squat, start with the low-bar position because you’ll probably find that you’re stronger in it, but if it causes significant shoulder and wrist discomfort, switch to the high-bar position. If the low-bar position feels fine, you can also switch to the high-bar squat from time to time if you’d like.

“我每次重复动作时都应该吸气和呼气吗？”

“Should I breathe in and out throughout each rep?”

不可以。使用瓦尔萨尔瓦动作就像在硬拉时一样（除非由于前面给出的原因而禁忌）。

No. Use the Valsalva maneuver just as you would during the deadlift (unless it’s contraindicated for the reasons given earlier).

“我怎样才能防止膝盖向内塌陷？”

“How do I keep my knees from collapsing inward?”

想象在下降和上升时用脚铺开地板，并确保在每次重复之前深吸一口气到腹部（许多技术错误源于躯干缺乏稳定性）。

Think about spreading the floor with your feet as you descend and ascend, and make sure you take a deep breath of air into your stomach before every rep (many technique errors stem from a lack of torso stability).

“如果我的大腿无法与地面平行，该怎么办？”

“What should I do if I can’t get my thighs parallel to the ground?”

这通常是由于灵活性或协调性不足（或两者兼而有之）造成的，通常经过几周的练习就能解决。所以，每次蹲下时试着稍微降低一点，你应该很快就能做到。但如果这不能解决问题，请每天进行几次以下灵活性练习，直到你能正确蹲下：无需任何器械，蹲到最低位置，将肘部抵住膝盖，双手掌心相触。用肘部将膝盖向外推至正确位置（与脚趾成一条直线），并保持此姿势 20 至 30 秒。

This is often from inadequate mobility or coordination (or a bit of both), and it typically resolves itself with a few weeks of practice. So, try to get a little lower each time you squat, and you should get there fairly quickly. If this doesn’t fix the issue, though, do the following mobility exercise several times per day until you can squat correctly: With no equipment, squat down to the bottom position, and place your elbows against your knees and touch the palms of your hands together. Use your elbows to press your knees out and into the proper position (in line with your toes), and hold this position for 20-to-30 seconds.

“我可以用史密斯机代替杠铃吗？”

“Can I use a Smith machine instead of a barbell?”

我不会禁止这样做，但也不建议这样做。史密斯机强制采用一种不自然且通常不舒服的深蹲动作模式，而且研究表明，它在增肌和力量方面不如自由重量杠铃深蹲有效。

I wouldn’t forbid this, but I also wouldn’t advise it. The Smith machine forces an unnatural and often uncomfortable movement pattern for the squat, and research shows it’s less effective than the free weight barbell squat for gaining muscle and strength.

杠铃前蹲

Barbell Front Squat

将杠铃放置在与后蹲相同的高度。双手握住杠铃，掌心朝向地面，与肩同宽。然后，保持握力，下蹲，将肩膀顶部抵住杠铃底部，并将肘部向上向外推至杠铃前方。对大多数人来说，这样杠铃就会刚好位于喉咙底部（感觉会稍微不舒服，就像穿着紧身纽扣衬衫一样）。

Position the bar at the same height you’d use for the back squat. Grip the bar with your palms facing the floor about shoulder-width apart. Then, keeping your grip on the bar, squat down and press the top of your shoulders against the bottom of the bar and push your elbows up and out in front of the bar. For most people, this will put the bar right at the base of the throat (it should feel slightly uncomfortable—like a tight-fitting button-up shirt).

站起，双脚向后退一步，双脚分开与肩同宽，脚尖向外，呈45度角（大多数人喜欢前蹲，站距略窄，脚尖也比后蹲更向外）。深吸一口气，收紧腹部，双肘向上，收紧腹肌，臀部向后，同时弯曲膝盖，坐下。保持坐姿，直到大腿与地面平行或略低，然后站起回到起始位置。

Stand up, take one step back with both feet, and position your feet about shoulder-width apart with your toes pointed outward at about 45-degrees (most people prefer to front squat with a slightly narrower stance and their toes pointed more outward than they do with the back squat). Take a deep breath into your stomach, push your elbows up, brace your abs, and sit down by pushing your hips backward and bending your knees at the same time. Keep sitting down until your thighs are parallel to the floor or slightly lower, then stand up to return to the starting position.

当你完成一组动作的最后一组时，完成该组动作（双腿伸直，杠铃静止），然后将杠铃移回挂钩。不要试图直接蹲下将杠铃放回挂钩，因为如果动作失败，杠铃可能会从肩膀上掉下来。

“我应该用什么样的握法？”

“What kind of grip should I use?”

前蹲时最常见的两种握杆方法是：双手四指环绕杠铃（全握）或单指、双指或三指环绕杠铃（半握）。您可以根据自己的喜好选择。如果您的手腕灵活度足够，可以进行全握，也可以尝试半握。我个人更喜欢双指握法，因为它足以固定杠铃，而且比全握更舒适。

The two most common methods for gripping the bar in the front squat are wrapping all four fingers of each hand around the bar (full grip) or wrapping one, two, or three fingers around the bar (partial grip). Use whichever you prefer. If you have the wrist mobility to make the full grip work, go for it, but the partial grip works just as well. Personally, I like a two-finger grip because it’s enough to keep the bar in place and is more comfortable than a full-grip.

“我怎样才能防止杠铃从我的肩膀上滑落呢？”

“How do I keep the bar from slipping off my shoulders?”

确保杠铃靠在（但不要压在）你的喉咙上，并在每次重复的过程中尽可能保持肘部抬高。

Make sure the bar is resting against (but not crushing) your throat, and keep your elbows as high as possible during the entirety of each rep.

“如果前蹲伤害了我的手腕或肩膀，我该怎么办？”

“What should I do if the front squat hurts my wrists or shoulders?”

给它抹点泥巴？玩笑归玩笑，每个人第一次做前蹲时都会觉得有点不舒服，但几次训练之后，这种感觉就会消失。

Rub some dirt on it? Jokes aside, everyone finds their first date with the front squat at least a little unpleasant, but this tends to disappear within a few workouts.

腿部推举

Leg Press

在腿部推举器上装上杠铃片，将座椅调到最低位置（靠背最靠近地面，大约呈30度角）。然后将臀部向下压入座椅底部，双脚放在踏板上，两脚间距略小于肩宽。

Load a leg press with plates and adjust the seat to its lowest position (with the backrest closest to the floor, at about a 30-degree angle). Then wedge your butt down into the base of the seat and plant your feet on the footplate just outside of shoulder-width apart.

膝盖微微弯曲，握住安全把手释放重量，将踏板向胸部方向下移，直到大腿距离躯干 12 到 16 英寸。确保臀部稳固，且在动作结束时下背部不会拱起。最后，将踏板向上推，直到双腿几乎伸直（但并非完全伸直）（动作结束时膝盖略微弯曲）。

Bend your knees slightly, use the safety handles to release the weight, and lower the footplate toward your chest until your thighs are 12-to-16 inches from your torso. Make sure your butt remains firmly in place and your lower back doesn’t round at the bottom of the rep. Finally, push the footplate upward until your legs are almost but not completely straight (knees slightly bent at the top of the rep).

更大更瘦更强壮的辅助深蹲练习

The Bigger Leaner Stronger Accessory Squatting Exercises

哑铃弓步（行走或原地）

Dumbbell Lunge (Walking or In-Place)

双脚分开与肩同宽，站直。右脚向前迈一大步，大约两到三英尺，将大部分重量放在前脚上，降低身体，直到左膝触地。然后反向运动，用前脚蹬地，身体略微向后倾斜，让双腿伸直。站稳后，将右脚放回起始位置，然后换另一只脚重复练习。

Stand up straight with both feet about shoulder-width apart. Take a long step forward with your right foot—about two-to-three feet—and, with most of your weight on your front foot, lower your body until your left knee touches the floor. Then reverse the motion by pushing off the floor with your front foot and leaning slightly backward, allowing your legs to straighten. Once you’re standing, bring your right foot back to the starting position, and then repeat the exercise with your other foot.

这被称为原地弓箭步，非常适合空间有限的情况下。还有行走弓箭步，动作原理类似，只不过不是用右脚蹬地，然后向后倾斜回到起始位置，而是身体前倾，用左脚蹬地，然后向前移动到右脚旁边。然后，用左脚重复这个过程，继续向前迈出几步。确保你有足够的空间，因为你每迈一步都会向前移动两到三英尺。

This is known as the in-place lunge, and it’s ideal for when you have limited space. There’s also the walking lunge, which works much the same way except instead of pushing off of your right foot and leaning back to return to the starting position, you lean forward, pushing off the floor with your left foot and bringing it forward to rest next to your right foot. Then, you repeat the process with your left foot, continuing to walk forward in a series of steps. Make sure you have plenty of space, as you’ll be moving two-to-three feet forward with every stride.

两种练习效果相同，所以选择你喜欢的版本即可。不过，在切换到另一种版本之前，尽量坚持至少完成一个训练阶段。

Both exercises are equally effective, so choose whichever version you prefer. Try to stick with one version for at least a whole phase of training before switching to the other, though.

哑铃保加利亚分腿蹲

Dumbbell Bulgarian Split Squat

双手各握一个哑铃，站在长凳或其他距离地面约两到三英尺（约0.6米）的平面前，高度大约与膝盖齐平。身体略微前倾，将大部分重量放在右脚上，左脚向后伸展，脚背放在长凳上。保持右脚稳稳地踩在地板上，同时弯曲双膝，将臀部向地面下沉。持续下沉，直到左膝触地或右大腿与地面平行（以先发生者为准），然后站起，回到起始姿势。

Hold a dumbbell in each hand, and stand two-to-three feet in front of a bench or other surface that’s about knee height off the ground. Lean slightly forward, putting most of your weight on your right foot, and extend your left foot out behind you, resting the top of your foot on the bench. Keeping your right foot firmly planted on the floor, lower your butt toward the floor by bending both knees at the same time. Keep descending until your left knee touches the floor or your right thigh is parallel with the floor (whichever occurs first), and then stand up, returning to the starting position.

现在，你已经掌握了进行首次“更大、更瘦、更强壮”训练所需的所有知识！我们已经探讨了一些最常见的训练谎言和错误，有效力量训练的剖析，以及打造强健体魄的最佳训练方法。现在只需要一个整合并调动所有组成部分的计划，而这正是我将在下一章中为你提供的。

You now have all the know-how needed to do your first Bigger Leaner Stronger workouts! We’ve discussed the truth about some of the most common exercise lies and blunders, the anatomy of effective strength training, and the best exercises for building a powerful physique. All that’s required now is a plan for integrating and mobilizing all of the components, and that’s exactly what I’ll give you in the next chapter.

关键要点

Key Takeaways

尽管基本练习很棒，但它们并不能充分训练我们想要锻炼的所有主要肌肉群，尤其是那些比较顽固的肌肉群，如肩膀、二头肌和背阔肌。
As great as primary exercises are, they don’t adequately train all of the major muscle groups that we want to develop, especially the more stubborn ones like the shoulders, biceps, and lats.
辅助练习将进一步刺激这些肌肉群，从而促进它们的生长，提高主要练习的表现，并有助于防止可能减缓您进步的肌肉不平衡。
Accessory exercises will further stimulate these muscle groups, which will enhance their growth, boost performance on primary exercises, and help prevent muscle imbalances that can slow your progress.
虽然该计划中没有直接的腹部练习，如仰卧起坐、平板支撑和仰卧起坐，但其中的许多复合练习都会重点训练你的腹部、斜肌和其他核心肌肉。
While there are no direct ab exercises in the program, like crunches, planks, and situps, many of the compound exercises in it heavily train your abdominals, obliques, and other core muscles.
如果您想在锻炼中加入一些腹部练习来加速核心发育（或者您只是喜欢做这些练习），只需在腿部和拉伸训练结束时添加 2 或 3 组您选择的腹部/核心练习即可。
If you’d like to include some ab exercises in your workouts to speed up your core development (or if you just like doing them), simply add 2 or 3 sets of an ab/core exercise of your choice to the end of your legs and pull days.
Bigger Leaner Stronger计划中的许多下半身练习都是间接训练小腿的，但如果您想让小腿更快地发育，请在拉伸和下半身锻炼结束时添加 3 组小腿练习（每周 6 组）。
Many lower body exercises in the Bigger Leaner Stronger program train the calves indirectly, but if you want your calves to develop faster, add 3 sets of calf exercises to the end of your pull and lower body workouts (6 sets per week).

伟大的想法

The Big Ideas

1. 选择适合您的锻炼程序。

1. Choose the right workout routine for you.

2. 使用双重进展来变得更大、更强。

2. Use double progression to get bigger and stronger.

3. 做一些有氧运动来改善你的健康和体能。

3. Do some cardio to optimize your health and fitness.

14

更大更精瘦更强壮的锻炼计划

The Bigger Leaner Stronger Workout Program

我们这些切割石头的人一定总是在憧憬着大教堂。

We who cut mere stones must always be envisioning cathedrals.

—采石场工人的信条

—QUARRY WORKER’S CREED

我在第 12 章中，您学习了“更大、更精益、更强”的力量训练公式：

In chapter 12, you learned the Bigger Leaner Stronger strength training formula:

每周进行3至5次力量训练。
Do 3-to-5 strength training workouts per week.
每周对每个主要肌肉群进行 9 至 12 组高强度训练。
Do 9-to-12 hard sets per major muscle group per week.
每次锻炼进行 9 至 12 组高强度训练。
Do 9-to-12 hard sets per workout.
使用单次最大重复次数的 75% 到 85%。
Use 75-to-85 percent of one-rep max.
在距离肌肉力竭还有 1 到 3 次时结束大多数高强度训练。
End most hard sets 1-to-3 reps shy of muscular failure.
在高强度训练之间休息 2 至 4 分钟。
Rest 2-to-4 minutes in between hard sets.
每 8 周放松一次。
Take it easy every 8 weeks.

在本章中，我们将把这份蓝图转化为每周三天、四天和五天的力量训练计划，以增肌、减脂和增强体力。然后，我们将讨论心血管训练，虽然它并非“更大更瘦更强壮”计划的必要组成部分，但绝对值得纳入你的日常锻炼计划中。

In this chapter, we’ll turn that blueprint into three-day, four-day, and five-day (per week) strength training programs for gaining muscle, losing fat, and getting strong. Then we’ll discuss cardiovascular exercise, which isn’t an essential part of the Bigger Leaner Stronger program, but it’s certainly valuable enough to include in your regimen.

如果您想制定自己的训练计划，不必完全照着我这里分享的训练方案去做。但如果您以前从未这样训练过，请至少先按照我的方案训练几个月，然后再单独开始。制定训练计划可能很棘手。必须综合考虑几个方面——阶段、训练计划、训练、进阶、减量——以及许多需要权衡的因素，包括目标、计划安排、频率、强度、训练量和恢复等等。此外，如果您至少按照我的指示进行一个阶段的训练，您将更好地了解哪些方法在实际训练中有效，哪些方法无效，并能够制定更好的计划。

You don’t have to do the workouts I’ll share with you here if you’d rather create your own routine, but if you’ve never trained this way before, follow mine for at least a few months before going it alone. Workout programming can be tricky. There are several aspects that must come together—phases, routines, workouts, progressions, deloads—and many factors to weigh, including goals, schedule, frequency, intensity, volume, and recovery, among others. Also, if you follow my directions for at least one phase of training, you’ll better understand what is and isn’t likely to work in actual practice and be able to create better plans going forward.

为了方便您轻松上手我的训练计划，您可以在www.biggerleanerstronger.com/bonus的免费赠品中找到电子表格和可打印的模板，如果您想继续遵循我的建议，还可以获得一整年的训练计划。如果您更喜欢电子版或纸质版的训练计划，也可以购买《男性第一年挑战》（www.biggerleanerstronger.com/challenge ）。

To make it easy for you to get started with my workouts, you’ll find spreadsheets and printable templates in the free bonus material available at www.biggerleanerstronger.com/bonus along with an entire year of programming if you want to continue with my recommendations. You can also pick up a copy of The Year One Challenge for Men (www.biggerleanerstronger.com/challenge) if you’d prefer the workouts in the form of a digital or hardcopy book.

那么，让我们来探索如何进行“更大、更精简、更强”的训练，从我刚才提到的三个层次中的第一个开始：训练阶段。

So, let’s explore exactly how to do Bigger Leaner Stronger training, starting with the first of the three layers I just mentioned: the training phase.

更大、更精简、更强的训练阶段

The Bigger Leaner Stronger Training Phase

训练阶段是一个持续数周到数月的时期，旨在实现特定目标，例如增强力量、肌肉、耐力或恢复。在“Bigger Leaner Stronger”中，每个训练阶段持续九周，专注于提升力量和肌肉量，并包含两个部分：

A training phase is a period that lasts anywhere from several weeks to months, designed to achieve a specific goal, like more strength, muscle, endurance, or recovery. In Bigger Leaner Stronger, each training phase will last nine weeks, will focus on increasing strength and muscularity, and will consist of two parts:

艰苦训练。每个训练阶段都以八周的艰苦训练开始，以增强肌肉和力量。
Hard training. Each training phase begins with eight weeks of challenging workouts to gain muscle and strength.
减负。每个训练阶段结束时都会进行一周的减负，以促进从艰苦训练中恢复。
Deloading. Each training phase ends with one week of deloading to facilitate recovery from the hard training.

因此，该计划的每一年大致可分为六个培训阶段（54 周）。

Each year on the program, then, can be divided roughly into six training phases (54 weeks).

更大更精瘦更强壮的锻炼计划

The Bigger Leaner Stronger Workout Routines

锻炼计划概述了您在每个训练阶段为实现目标所需要做的事情——具体来说，就是您锻炼的频率以及每周的锻炼类型。在“Bigger Leaner Stronger”中，您可以选择三天、四天或五天的锻炼计划。每种计划都是一周（七天）的，因此您每周最多可以进行五次力量训练。有氧运动是可选的，您进行多少次（如果有的话）取决于您投入的时间以及您是想减脂、增肌还是维持体重。

A workout routine outlines what you’ll do in each training phase to achieve its goals— specifically, how often you’ll work out and what type of workouts you’ll do every week. In Bigger Leaner Stronger, you can choose from a three-, four-, or five-day workout routine. Each are weekly (seven-day) routines, so the most strength training you can do is five workouts per week. Cardio is optional, and how much you do (if any) will depend on how much time you have to give to it and whether you’re cutting, lean bulking, or maintaining.

就效果而言，五天训练计划比四天和三天训练计划更好，而四天训练计划又比三天训练计划更好。但这并不意味着你不能很好地坚持四天或三天训练计划，因为你绝对可以做到。选择你确定自己可以每周坚持的训练计划。例如，如果你有时可以每周训练五天，但通常只能训练四天，那就选择四天训练计划。理想情况下，你应该选择一个训练计划并坚持整个阶段，但如果你的计划在中期发生变化，你可以根据需要“升级”或“降级”。

As far as results go, the five-day routine is better than the four- and three-day routines, and the four-day routine is better than the three-day. That doesn’t mean you can’t do well with the four- or three-day routines, though, because you absolutely can. Pick whatever routine you know you can consistently do every week. For example, if you can sometimes train five days per week but usually only four, pick the four-day routine. Ideally, you’d choose one routine and stick with it for the entire phase, but if your schedule changes mid-phase, feel free to “upgrade” or “downgrade” as needed.

根据你的目标、进度和其他因素，你的训练计划在从一个训练阶段过渡到另一个训练阶段时可能会有所调整，也可能保持不变。例如，健美运动员的训练计划调整频率和幅度往往高于力量型运动员。不过，如果你计划在附加材料中学习我的训练计划，你会发现训练计划会在每个阶段略有变化，以便让你的肌肉接触到新的、不同类型的运动模式，从而更充分地发展它们。例如，水平和垂直拉动对背部肌肉的训练略有不同，你可以在不同的训练阶段交替强调其中一种，以获得良好的效果。

Depending on your goals, progress, and other factors, your workout routines can change or not as you move from one training phase to another. For instance, bodybuilders tend to change their routines more often and more significantly than strength athletes. If you plan on following my workouts in the bonus material, though, you’ll see that the workout routines change slightly from phase to phase to expose your muscles to new and different types of movement patterns to more fully develop them. For example, horizontal and vertical pulling movements train your back muscles slightly differently, and you can alternate between emphasizing one or the other in different training phases to good effect.

我的每一套训练计划每周都会至少包含三组深蹲、硬拉和卧推，这些动作将始终作为你训练的首要任务。没有什么动作比这些动作更能帮助你打造精瘦、肌肉发达、力量十足的身材，所以你需要确保每周都进行这些动作，并且将它们作为训练的首要任务，因为它们需要最多的体力和脑力。

Every one of my workout routines will also include at least three sets of heavy squatting, deadlifting, and bench pressing per week, and these exercises will always come first in your workouts. No exercises will help you build a lean, muscular, and powerful body more than these, so you want to make sure you’re doing them every week, and you want to do them first in your workouts because they require the most physical and mental energy.

5天增肌强身计划

The 5-Day Bigger Leaner Stronger Workout Routine

训练 1

Workout 1

训练 2

Workout 2

训练 3

Workout 3

训练 4

Workout 4

训练 5

Workout 5

推

Push

拉

Pull

上身A

Upper Body A

腿

Legs

上身B

Upper Body B

如果你有时间和意愿，不妨把这套训练方案作为你的第一套，因为它能最快地见效。如果你因为某种原因不喜欢它（或者只是想减少在健身房的时间），你可以在之后的阶段尝试其他的训练方案。

If you have the time and inclination, make this your first workout routine because it’ll produce the fastest results. If you don’t like it for whatever reason (or just want to spend less time in the gym), you can always try the other routines in later phases.

大多数人会选择周一到周五训练，周末休息，但你也可以根据自己的喜好安排休息日。重要的是，你每七天都要按照规定的顺序进行训练。

Most people on this routine train Monday through Friday and take the weekends off, but you can incorporate your rest days however you’d like. The important thing is that you do each of the workouts every seven days and in the order given.

不过，需要注意的是，上肢B组训练和推举训练之间至少要休息一天，因为连续进行这两项训练会让你的身体没有足够的时间恢复。上肢较大的肌肉群需要比腹肌或小腿等能够承受日常冲击的小肌肉群更多的时间恢复。

One caveat, however. Include at least one day of rest between the Upper Body B and Push workouts because doing them back-to-back won’t give your body enough time to recuperate. Your larger upper-body muscles need more time to recover than smaller muscle groups that can survive daily beatings, like the abs or calves.

因此，如果您由于日程安排或生活方式需要在周末进行训练，您可能在周一训练（推）、周二训练（拉和小腿）、周三训练（上身），周四休息，然后在周五训练（腿）、周六训练（上身），周日休息。

So, if you need to train on the weekends due to your schedule or lifestyle, you might train Monday (push), Tuesday (pull and calves), Wednesday (upper body), and rest Thursday, then train Friday (legs), Saturday (upper body), and rest Sunday.

4天增肌强身计划

The 4-Day Bigger Leaner Stronger Workout Routine

训练 1

Workout 1

训练 2

Workout 2

训练 3

Workout 3

训练 4

Workout 4

推

Push

拉

Pull

上身

Upper Body

腿

Legs

这套训练计划与五天训练计划的主要区别在于，两套上肢训练计划合并成了一套。同样，你可以在一周中的任何一天进行这些训练，只要你每七天按照规定的顺序进行一次即可。

The main difference between this and the five-day routine is two upper-body workouts are combined into one. Again, you can do these workouts on any days of the week that you like so long as you do each once per seven days and in the order given.

3天增肌强身计划

The 3-Day Bigger Leaner Stronger Workout Routine

训练 1

Workout 1

训练 2

Workout 2

训练 3

Workout 3

推

Push

拉

Pull

腿

Legs

这是久经考验的“推-拉-腿”训练计划，让你以极简的训练方式获得丰厚的收益。选择你方便的日子进行训练，并在拉和腿训练之间至少休息一天。

This is your time-proven “push-pull-legs” routine that allows you to squeeze a lot of gains from a minimalist setup. Do the workouts on whatever days suit you and put at least one day of rest in between your Pull and Leg workouts.

更大、更精瘦、更强的锻炼

The Bigger Leaner Stronger Workouts

锻炼是针对特定目标的个性化训练课程。在“更瘦更强壮”课程中，每次锻炼都旨在训练特定的运动模式或肌肉群，例如“推举”或“上身”肌肉。

A workout is an individual training session geared toward a specific goal. In Bigger Leaner Stronger, each workout is designed to train a particular movement pattern or muscle group, such as your “push” or “upper body” muscles.

你会注意到，以下训练是针对该计划“第一阶段”的。由于每年训练有六个阶段，每个阶段包含八周的高强度训练和一周的减量训练，因此以下训练适用于你的前八周高强度训练（我将在本章后面解释如何减量训练）。

You’ll notice the following workouts are for “Phase One” of the program. As there are six phases of training per year and each phase comprises eight weeks of hard training and one week of deloading, the workouts below are for your first eight weeks of hard training (and I’ll explain how to deload later in this chapter).

完成第一阶段后，您可以重复该阶段，根据您在本书中学到的知识对其进行修改，或者按照本书附带的奖励材料中提供的“第二阶段”（以及第三阶段及以后）锻炼进行锻炼（www.biggerleanerstronger.com/bonus）。

When you’ve completed Phase One, you can repeat it, modify it based on what you’re learning in this book, or follow my “Phase Two” (and Three and beyond) workouts available in the bonus material that comes with this book (www.biggerleanerstronger.com/bonus).

5天增肌强身计划

The 5-Day Bigger Leaner Stronger Workout Routine

训练 1

Workout 1

推

Push

训练 2

Workout 2

拉

Pull

训练 3

Workout 3

上身A

Upper Body A

训练 4

Workout 4

腿

Legs

训练 5

Workout 5

上身B

Upper Body B

杠铃卧推

Barbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

杠铃硬拉

Barbell Deadlift

3组硬组

3 hard sets

4-6次

4–6 reps

坐姿哑铃推举

Seated Dumbbell Press

3组硬组

3 hard sets

4-6次

4–6 reps

杠铃深蹲

Barbell Squat

3组硬组

3 hard sets

4-6次

4–6 reps

窄握卧推

Close-Grip Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

上斜杠铃卧推

Incline Barbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

单臂哑铃划船

One-Arm Dumbbell Row

3组硬组

3 hard sets

4-6次

4–6 reps

哑铃侧平举

Dumbbell Side Lateral Raise

3组硬组

3 hard sets

6-8次

6–8 reps

腿弯举

Leg Curl

3组硬组

3 hard sets

6-8次

6–8 reps

引体向上

Chin-up

3组硬组

3 hard sets

4-6次

4–6 reps

哑铃卧推

Dumbbell Bench Press

3组硬组

3 hard sets

6-8次

6–8 reps

引体向上

Lat Pulldown

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃后侧平举（坐姿）

Dumbbell Rear Lateral Raise (Seated)

3组硬组

3 hard sets

6-8次

6–8 reps

腿部推举

Leg Press

3组硬组

3 hard sets

6-8次

6–8 reps

坐姿绳索划船（窄握）

Seated Cable Row (Close Grip)

3组硬组

3 hard sets

6-8次

6–8 reps

肱三头肌下压

Triceps Pushdown

3组硬组

3 hard sets

6-8次

6–8 reps

交替哑铃弯举

Alternating Dumbbell Curl

3组硬组

3 hard sets

6-8次

6–8 reps

坐姿肱三头肌推举

Seated Triceps Press

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃弓步（原地）

Dumbbell Lunge (In-Place)

3组硬组

3 hard sets

6-8次

6–8 reps

杠铃弯举

Barbell Curl

3组硬组

3 hard sets

6-8次

6–8 reps

4天增肌强身计划

The 4-Day Bigger Leaner Stronger Workout Routine

训练 1

Workout 1

推

Push

训练 2

Workout 2

拉

Pull

训练 3

Workout 3

上身

Upper Body

训练 4

Workout 4

下半身

Lower Body

杠铃卧推

Barbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

杠铃硬拉

Barbell Deadlift

3组硬组

3 hard sets

4-6次

4–6 reps

坐姿哑铃推举

Seated Dumbbell Press

3组硬组

3 hard sets

4-6次

4–6 reps

杠铃深蹲

Barbell Squat

3组硬组

3 hard sets

4-6次

4–6 reps

上斜杠铃卧推

Incline Barbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

单臂哑铃划船

One-Arm Dumbbell Row

3组硬组

3 hard sets

4-6次

4–6 reps

坐姿绳索划船（窄握）

Seated Cable Row (Close Grip)

3组硬组

3 hard sets

6-8次

6–8 reps

腿弯举

Leg Curl

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃卧推

Dumbbell Bench Press

3组硬组

3 hard sets

6-8次

6–8 reps

引体向上

Lat Pulldown

3组硬组

3 hard sets

6-8次

6–8 reps

窄握卧推

Close-Grip Bench Press

3组硬组

3 hard sets

6-8次

6–8 reps

腿部推举

Leg Press

3组硬组

3 hard sets

6-8次

6–8 reps

肱三头肌下压

Triceps Pushdown

3组硬组

3 hard sets

6-8次

6–8 reps

交替哑铃弯举

Alternating Dumbbell Curl

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃后侧平举（坐姿）

Dumbbell Rear Lateral Raise (Seated)

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃弓步（原地）

Dumbbell Lunge (In-Place)

3组硬组

3 hard sets

6-8次

6–8 reps

3天增肌强身计划

The 3-Day Bigger Leaner Stronger Workout Routine

训练 1

Workout 1

推

Push

训练 2

Workout 2

拉

Pull

训练 3

Workout 3

下半身

Lower Body

杠铃卧推

Barbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

杠铃硬拉

Barbell Deadlift

3组硬组

3 hard sets

4-6次

4–6 reps

杠铃深蹲

Barbell Squat

3组硬组

3 hard sets

4-6次

4–6 reps

上斜杠铃卧推

Incline Barbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

单臂哑铃划船

One-Arm Dumbbell Row

3组硬组

3 hard sets

4-6次

4–6 reps

腿弯举

Leg Curl

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃卧推

Dumbbell Bench Press

3组硬组

3 hard sets

6-8次

6–8 reps

引体向上

Lat Pulldown

3组硬组

3 hard sets

6-8次

6–8 reps

腿部推举

Leg Press

3组硬组

3 hard sets

6-8次

6–8 reps

肱三头肌下压

Triceps Pushdown

3组硬组

3 hard sets

6-8次

6–8 reps

交替哑铃弯举

Alternating Dumbbell Curl

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃弓步（原地）

Dumbbell Lunge (In-Place)

3组硬组

3 hard sets

6-8次

6–8 reps

一次进行一项锻炼中的练习，并完成一项练习的所有困难组，然后再进行另一项练习，如下所示：

Do the exercises in a workout one at a time and complete all the hard sets for one exercise before moving on to another, like this:

如何进行练习替代

How to Make Exercise Substitutions

大多数人都能轻松完成所有“更大更瘦更强壮”的练习，但你的体能可能有所不同。例如，有些人的肘部在肱三头肌下压时会感到疼痛，有些人的肩膀在做臂屈伸时会感到不适，有些人的下背部不适合罗马尼亚硬拉。如果某个练习让你感到不适，就换成一个不会让你感到不适的练习——只要确保是同一类型的练习（主要练习换主要练习，辅助练习换辅助练习），并且针对的是同一肌肉群。这会让你的锻炼更安全、更愉快、更富有成效，因为当你没有疼痛的时候，你可以进步得更快。

Most people can do all of the Bigger Leaner Stronger exercises without issue, but your mileage may vary. For example, some elbows are tormented by triceps pushdowns, some shoulders sniff at dips, and some lower-backs don’t like Romanian deadlifts. If an exercise gives you grief in any way, swap it out for one that doesn’t—just make sure it’s an exercise of the same type (a primary exercise for a primary exercise, an accessory for an accessory) and for the same muscle group. This will make your workouts safer, more enjoyable, and more fruitful because you can progress much faster when you aren’t in pain.

下面的图表可以帮助您做出正确的替换：

Here’s a chart to help you make the right replacements:

而不是...

Instead of the . . .

做...

Do the . . .

杠铃卧推

Barbell Bench Press

哑铃卧推、器械卧推

Dumbbell Bench Press, Machine Chest Press

上斜杠铃卧推

Incline Barbell Bench Press

上斜哑铃卧推，上斜卧推机

Incline Dumbbell Bench Press, Incline Machine Chest Press

窄握卧推

Close-Grip Bench Press

迪普，JM出版社

Dip, JM Press

哑铃卧推

Dumbbell Bench Press

杠铃卧推、器械卧推

Barbell Bench Press, Machine Chest Press

上斜哑铃卧推

Incline Dumbbell Bench Press

上斜杠铃卧推，上斜器械卧推

Incline Barbell Bench Press, Incline Machine Chest Press

蘸

Dip

窄握卧推、卧推臂屈伸

Close-Grip Bench Press, Bench Dip

站姿杠铃推举

Standing Barbell Overhead Press

坐姿哑铃推举，阿诺德哑铃推举

Seated Dumbbell Press, Arnold Dumbbell Press

坐姿杠铃推举

Seated Barbell Overhead Press

坐姿哑铃推举，阿诺德哑铃推举

Seated Dumbbell Press, Arnold Dumbbell Press

坐姿哑铃推举

Seated Dumbbell Press

阿诺德推举、站姿或坐姿杠铃推举

Arnold Press, Standing or Seated Barbell Overhead Press

阿诺德哑铃推举

Arnold Dumbbell Press

坐姿哑铃推举、站姿或坐姿杠铃推举

Seated Dumbbell Press, Standing or Seated Barbell Overhead Press

肱三头肌下压

Triceps Pushdown

坐姿肱三头肌推举、仰卧肱三头肌伸展、肱三头肌后踢、哑铃颅骨粉碎机

Seated Triceps Press, Lying Triceps Extension, Triceps Kickback, Dumbbell Skullcrusher

坐姿肱三头肌推举

Seated Triceps Press

肱三头肌下压、仰卧肱三头肌伸展、肱三头肌后踢、哑铃颅骨粉碎机

Triceps Pushdown, Lying Triceps Extension, Triceps Kickback, Dumbbell Skullcrusher

仰卧肱三头肌伸展（“颅骨粉碎者”）

Lying Triceps Extension (“Skullcrusher”)

哑铃颅骨粉碎机、肱三头肌下压、肱三头肌后踢、坐姿肱三头肌推举

Dumbbell Skullcrusher, Triceps Pushdown, Triceps Kickback, Seated Triceps Press

哑铃侧平举

Dumbbell Side Lateral Raise

绳索侧平举、器械侧平举

Cable Side Lateral Raise, Machine Side Lateral Raise

杠铃硬拉

Barbell Deadlift

哑铃硬拉、六角杠铃硬拉、相扑硬拉

Dumbbell Deadlift, Trap-Bar Deadlift, Sumo Deadlift

杠铃罗马尼亚硬拉

Barbell Romanian Deadlift

哑铃罗马尼亚硬拉、杠铃早安式、架上引体向上

Dumbbell Romanian Deadlift, Barbell Good Morning, Rack Pulls

杠铃划船

Barbell Row

坐姿绳索划船、赫尔姆斯划船、海豹划船、单臂或双臂哑铃划船、耶茨划船

Seated Cable Row, Helms Row, Seal Row, Two- or One-Arm Dumbbell Row, Yates Row

单臂哑铃划船

One-Arm Dumbbell Row

杠铃划船、赫尔姆斯划船、海豹划船、坐姿绳索划船、双臂哑铃划船、耶茨划船

Barbell Row, Helms Row, Seal Row, Seated Cable Row, Two-Arm Dumbbell Row, Yates Row

引体向上

Pull-up

引体向上、引体下拉

Chin-up, Lat Pulldown

引体向上

Chin-up

引体向上、引体下拉

Pull-up, Lat Pulldown

引体向上

Lat Pulldown

引体向上、引体向上、引体下压

Chin-up, Pull-up, Lat Pushdown

坐姿划船

（宽握、窄握）

Seated Cable Row

(Wide- and Close-Grip)

杠铃划船、赫尔姆斯划船、海豹划船、单臂或双臂哑铃划船、耶茨划船

Barbell Row, Helms Row, Seal Row, One- or Two-Arm Dumbbell Row, Yates Row

杠铃弯举

Barbell Curl

交替哑铃弯举、哑铃锤式弯举、EZ-Bar 牧师凳弯举、哑铃牧师凳弯举、绳索弯举

Alternating Dumbbell Curl, Dumbbell Hammer Curl, EZ-Bar Preacher Curl, Dumbbell Preacher Curl, Cable Curl

交替哑铃弯举

Alternating Dumbbell Curl

杠铃弯举、哑铃锤式弯举、EZ-Bar 牧师凳弯举、哑铃牧师凳弯举、绳索弯举

Barbell Curl, Dumbbell Hammer Curl, EZ-Bar Preacher Curl, Dumbbell Preacher Curl, Cable Curl

哑铃锤式弯举

Dumbbell Hammer Curl

杠铃弯举、交替哑铃弯举、EZ-Bar 牧师凳弯举、哑铃弯举、绳索弯举

Barbell Curl, Alternating Dumbbell Curl, EZ-Bar Preacher Curl, Dumbbell Preacher Curl, Cable Curl

EZ-Bar 牧师椅弯举

EZ-Bar Preacher Curl

杠铃弯举、交替哑铃弯举、哑铃锤式弯举、EZ-Bar 牧师凳弯举、哑铃牧师凳弯举、绳索弯举

Barbell Curl, Alternating Dumbbell Curl, Dumbbell Hammer Curl, EZ-Bar Preacher Curl, Dumbbell Preacher Curl, Cable Curl

杠铃后三角肌划船

Barbell Rear Delt Row

哑铃后三角肌划船、绳索面拉

Dumbbell Rear Delt Row, Cable Facepull

哑铃后侧平举

Dumbbell Rear Lateral Raise

器械反向飞鸟、绳索面拉、杠铃后三角肌划船、哑铃后三角肌划船

Machine Reverse Fly, Cable Facepull, Barbell Rear Delt Row, Dumbbell Rear Delt Row

器械反向飞鸟

Machine Reverse Fly

哑铃后侧平举、绳索拉力器面拉、杠铃后三角肌划船、哑铃后三角肌划船

Dumbbell Rear Lateral Raise, Cable Facepull, Barbell Rear Delt Row, Dumbbell Rear Delt Row

腿弯举（坐姿或卧姿）

Leg Curl (Seated or Lying)

杠铃罗马尼亚硬拉、杠铃早安式、北欧弯举、单腿哑铃硬拉

Barbell Romanian Deadlift, Barbell Good Morning, Nordic Curl, Single-Leg Dumbbell Deadlift

杠铃深蹲

Barbell Squat

杠铃前蹲、安全杠深蹲、腿举、单腿分腿蹲（杠铃或哑铃）、深渊鲨鱼、哈克深蹲、泽尔奇深蹲、哑铃高脚杯深蹲

Barbell Front Squat, Safety Bar Squat, Leg Press, Single-Leg Split Squat (Barbell or Dumbbell), Pit Shark, Hack Squat, Zercher Squat, Dumbbell Goblet Squat

腿部推举

Leg Press

杠铃后蹲、杠铃前蹲、单腿分腿蹲（杠铃或哑铃）、安全杠深蹲、深渊鲨鱼式深蹲、哈克深蹲、泽尔奇深蹲、哑铃高脚杯深蹲

Barbell Back Squat, Barbell Front Squat, Single-Leg Split Squat (Barbell or Dumbbell), Safety Bar Squat, Pit Shark, Hack Squat, Zercher Squat, Dumbbell Goblet Squat

哑铃弓步

（行走或原地）

Dumbbell Lunge

(Walking or In-Place)

杠铃弓步（原地）、哑铃保加利亚分腿蹲、单腿分腿蹲（杠铃或哑铃）

Barbell Lunge (In-Place), Dumbbell Bulgarian Split Squat, Single-Leg Split Squat (Barbell or Dumbbell)

哑铃保加利亚分腿蹲

Dumbbell Bulgarian Split Squat

哑铃弓步（行走或原地）、杠铃弓步（原地）、单腿分腿蹲（杠铃或哑铃）

Dumbbell Lunge (Walking or In-Place), Barbell Lunge (In-Place), Single-Leg Split Squat (Barbell or Dumbbell)

练习替换的另一个原因是缺乏合适的器材，同样，找到一个类似的、符合要求的练习即可。例如，如果你的健身房没有EZ杠铃，你可以用直杠或哑铃代替；如果你只有哑铃，你仍然可以进行这个训练计划，但需要进行以下调整：

Another reason for exercise substitutions is lacking access to the right equipment, and again, just find a similar exercise that fits the bill. For example, if your gym doesn’t have EZ bars, you can use a straight bar or dumbbells instead, and if you only have access to dumbbells, you can still do the program with the following changes:

而不是...

Instead of the . . .

做...

Do the . . .

杠铃卧推

Barbell Bench Press

哑铃卧推、哑铃飞鸟

Dumbbell Bench Press, Dumbbell Fly

上斜杠铃卧推

Incline Barbell Bench Press

上斜哑铃卧推

Incline Dumbbell Bench Press

窄握卧推

Close-Grip Bench Press

窄握哑铃卧推

Close-Grip Dumbbell Bench Press

蘸

Dip

卧推

Bench Dip

站姿或坐姿杠铃推举

Standing or Seated Barbell Overhead Press

坐姿哑铃推举，阿诺德哑铃推举

Seated Dumbbell Press, Arnold Dumbbell Press

肱三头肌下压

Triceps Pushdown

坐姿肱三头肌推举

Seated Triceps Press

仰卧肱三头肌伸展（“颅骨粉碎者”）

Lying Triceps Extension (“Skullcrusher”)

哑铃颅骨粉碎机

Dumbbell Skull Crusher

杠铃硬拉

Barbell Deadlift

哑铃硬拉

Dumbbell Deadlift

杠铃罗马尼亚硬拉

Barbell Romanian Deadlift

哑铃罗马尼亚硬拉

Dumbbell Romanian Deadlift

杠铃划船

Barbell Row

双臂哑铃划船

Two-Arm Dumbbell Row

引体向上

Lat Pulldown

引体向上、负重引体向上、

弹力带辅助引体向上

Chin-up, Negative Chip-up,

Band-Assisted Chin-up

坐姿划船

（宽握、窄握）

Seated Cable Row

(Wide- and Close-Grip)

双臂哑铃划船

Two-Arm Dumbbell Row

杠铃弯举

Barbell Curl

交替哑铃弯举

Alternating Dumbbell Curl

EZ-Bar 牧师椅弯举

EZ-Bar Preacher Curl

哑铃牧师弯举

Dumbbell Preacher Curl

杠铃后三角肌划船

Barbell Rear Delt Row

哑铃后三角肌划船

Dumbbell Rear Delt Row

器械反向飞鸟

Machine Reverse Fly

哑铃后侧平举

Dumbbell Rear Lateral Raise

腿弯举

Leg Curl

哑铃罗马尼亚硬拉

Dumbbell Romanian Deadlift

杠铃深蹲

Barbell Squat

哑铃高脚杯深蹲、哑铃前蹲

Dumbbell Goblet Squat, Dumbbell Front Squat

腿部推举

Leg Press

哑铃高脚杯深蹲、哑铃前蹲、哑铃弓步

Dumbbell Goblet Squat, Dumbbell Front Squat, Dumbbell Lunge

这里有一些哑铃锻炼程序可以帮助您入门：

And here are a few dumbbell workout routines to get you started:

5天更强壮更精瘦的哑铃训练计划

The 5-Day Bigger Leaner Stronger Dumbbell Workout Routine

训练 1

Workout 1

推

Push

训练 2

Workout 2

拉

Pull

训练 3

Workout 3

上身A

Upper Body A

训练 4

Workout 4

腿

Legs

训练 5

Workout 5

上身B

Upper Body B

哑铃卧推

Dumbbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

哑铃硬拉

Dumbbell Deadlift

3组硬组

3 hard sets

4-6次

4–6 reps

坐姿哑铃推举

Seated Dumbbell Press

3组硬组

3 hard sets

4-6次

4–6 reps

哑铃高脚杯深蹲

Dumbbell Goblet Squat

3组硬组

3 hard sets

4-6次

4–6 reps

窄握哑铃卧推

Close-Grip Dumbbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

上斜哑铃卧推

Incline Dumbbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

单臂哑铃划船

One-Arm Dumbbell Row

3组硬组

3 hard sets

4-6次

4–6 reps

哑铃侧平举

Dumbbell Side Lateral Raise

3组硬组

3 hard sets

6-8次

6–8 reps

单腿分腿蹲（哑铃）

Single Leg Split Squat (Dumbbell)

3组硬组

3 hard sets

4-6次

4–6 reps

引体向上

Chin-up

3组硬组

3 hard sets

4-6次

4–6 reps

蘸

Dip

3组硬组

3 hard sets

6-8次

6–8 reps

引体向上

Chin-up

3组硬组

3 hard sets

4-6次

4–6 reps

哑铃后侧平举（坐姿）

Dumbbell Rear Lateral Raise (Seated)

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃罗马尼亚硬拉

Dumbbell Romanian Deadlift

3组硬组

3 hard sets

6-8次

6–8 reps

双臂哑铃划船

Two-Arm Dumbbell Row

3组硬组

3 hard sets

6-8次

6–8 reps

坐姿肱三头肌推举

Seated Triceps Press

3组硬组

3 hard sets

6-8次

6–8 reps

交替哑铃弯举

Alternating Dumbbell Curl

3组硬组

3 hard sets

6-8次

6–8 reps

坐姿肱三头肌推举

Seated Triceps Press

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃弓步（原地）

Dumbbell Lunge (In-Place)

3组硬组

3 hard sets

6-8次

6–8 reps

交替哑铃弯举

Alternating Dumbbell Curl

3组硬组

3 hard sets

6-8次

6–8 reps

4天更强壮更精瘦的哑铃训练计划

The 4-Day Bigger Leaner Stronger Dumbbell Workout Routine

训练 1

Workout 1

推

Push

训练 2

Workout 2

拉

Pull

训练 3

Workout 3

上身

Upper Body

训练 4

Workout 4

下半身

Lower Body

哑铃卧推

Dumbbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

哑铃硬拉

Dumbbell Deadlift

3组硬组

3 hard sets

4-6次

4–6 reps

坐姿哑铃推举

Seated Dumbbell Press

3组硬组

3 hard sets

4-6次

4–6 reps

哑铃高脚杯深蹲

Dumbbell Goblet Squat

3组硬组

3 hard sets

4-6次

4–6 reps

上斜哑铃卧推

Incline Dumbbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

单臂哑铃划船

One-Arm Dumbbell Row

3组硬组

3 hard sets

4-6次

4–6 reps

双臂哑铃划船

Two-Arm Dumbbell Row

3组硬组

3 hard sets

6-8次

6–8 reps

单腿分腿蹲（哑铃）

Single Leg Split Squat (Dumbbell)

3组硬组

3 hard sets

4-6次

4–6 reps

蘸

Dip

3组硬组

3 hard sets

6-8次

6–8 reps

引体向上

Chin-up

3组硬组

3 hard sets

4-6次

4–6 reps

窄握哑铃卧推

Close-Grip Dumbbell Bench Press

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃罗马尼亚硬拉

Dumbbell Romanian Deadlift

3组硬组

3 hard sets

6-8次

6–8 reps

坐姿肱三头肌推举

Seated Triceps Press

3组硬组

3 hard sets

6-8次

6–8 reps

交替哑铃弯举

Alternating Dumbbell Curl

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃后侧平举（坐姿）

Dumbbell Rear Lateral Raise (Seated)

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃弓步（行走或原地）

Dumbbell Lunge (Walking or In-Place)

3组硬组

3 hard sets

6-8次

6–8 reps

3天更强壮更精瘦的哑铃训练计划

The 3-Day Bigger Leaner Stronger Dumbbell Workout Routine

训练 1

Workout 1

推

Push

训练 2

Workout 2

拉

Pull

训练 3

Workout 3

下半身

Lower Body

哑铃卧推

Dumbbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

哑铃硬拉

Dumbbell Deadlift

3组硬组

3 hard sets

4-6次

4–6 reps

哑铃高脚杯深蹲

Dumbbell Goblet Squat

3组硬组

3 hard sets

4-6次

4–6 reps

上斜哑铃卧推

Incline Dumbbell Bench Press

3组硬组

3 hard sets

4-6次

4–6 reps

单臂哑铃划船

One-Arm Dumbbell Row

3组硬组

3 hard sets

4-6次

4–6 reps

单腿分腿蹲（哑铃）

Single Leg Split Squat (Dumbbell)

3组硬组

3 hard sets

4-6次

4–6 reps

蘸

Dip

3组硬组

3 hard sets

6-8次

6–8 reps

引体向上

Chin-up

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃罗马尼亚硬拉

Dumbbell Romanian Deadlift

3组硬组

3 hard sets

6-8次

6–8 reps

坐姿肱三头肌推举

Seated Triceps Press

3组硬组

3 hard sets

6-8次

6–8 reps

交替哑铃弯举

Alternating Dumbbell Curl

3组硬组

3 hard sets

6-8次

6–8 reps

哑铃弓步（行走或原地）

Dumbbell Lunge (Walking or In-Place)

3组硬组

3 hard sets

6-8次

6–8 reps

如果您仍然找不到合适的替代训练（例如缺少器材、哑铃重量不够、灵活性不足等），只需再做3组您已有的训练动作即可。最后，如果您只有自重和一些弹力带，您可以进行许多不同的阻力训练，但您无法遵循您学过的大部分训练模式，因为它们需要负重。

If you still can’t find a suitable substitute for whatever reason (lack of equipment, sufficiently heavy dumbbells, mobility, etc.), simply do 3 more sets of an exercise already in your workout. And finally, if all you have is your body weight and maybe some bands, you can do plenty of different resistance training workouts, but you can’t follow most of the training modalities you’ve learned because they require weights.

如何在更大、更精瘦、更强的锻炼中取得进步

How to Progress in Bigger Leaner Stronger Workouts

在第12章中，你学习了双倍递增训练法——先用一个重量训练，直到你能完成一定次数范围内的组数，然后再逐渐增加重量。在《更强壮、更精益》一书中，我们将介绍双倍递增训练法的具体操作方法：

In chapter 12, you learned about double progression—the system of working with a weight until you can do a number of sets at the top of a rep range, then increasing the weight. Here’s how it works in Bigger Leaner Stronger:

当您可以完成主要练习的一组最高次数，并且至少还剩下 1 到 2 次良好重复次数，或者完成辅助练习的一组最高次数，并且至少还剩下 0 到 1 次良好重复次数时，立即在您的工作重量（硬组中使用的重量）上增加 10 磅（总计）。
When you can do one top-rep set of a primary exercise with at least 1-to-2 good reps left or one top-rep set of an accessory exercise with at least 0-to-1 good reps left, immediately add 10 pounds (total) to your working weight (the amount of weight used in hard sets).
如果您至少可以使用新的、更重的重量达到重复次数范围的底部，并且还剩下至少 0 到 2 次良好的重复次数（取决于锻炼类型），请继续练习直到再次达到进步目标（一个最高重复次数组），再次增加重量，依此类推。
If you can at least hit the bottom of your rep range with the new, heavier weight with at least 0-to-2 good reps left (depending on the type of exercise), work with it until you reach the progression target (one top-rep set) again, increase the weight again, and so forth.
如果使用新的、更重的重量，你无法达到你的重复次数范围的最低次数，并且还有足够的重复次数储备（根据练习，至少剩下 0 到 2 次重复），你有三个选择：
1. 将重量减少 5 磅，这样您就只增加了 5 磅，而不是 10 磅。
2. 如果第一种方法不起作用——你仍然无法保持在你的次数范围内——或者因为你的健身房没有2.5磅的杠铃片，或者哑铃的重量是以5磅为增量递增的，所以你无法做到，那就把重量减到原来的较轻的重量，并以此为单位进行训练，直到你能在一次训练中完成两组最高次数的训练。然后，增加10磅，如果还是不行，再增加5磅。
3. 如果你这样做了，仍然无法保持在你的次数范围内，那就回到较轻的重量，继续训练，直到你能在一次训练中完成3组最高次数的训练。此时，你的进步应该能够保持下去（要么在10磅，要么在5磅），如果没有，罪魁祸首通常是饮食（卡路里、宏量营养素、营养）或生活方式（尤其是压力管理和睡眠习惯），或者两者兼而有之。
If you can’t reach the bottom of your rep range with sufficient reps in reserve (at least 0- to-2 reps left depending on the exercise) with the new, heavier weight, you have three options:
1. Decrease the weight by 5 pounds so you’ve only added 5 pounds instead of 10.
2. If number one doesn’t work—you still can’t stay in your rep range—or you can’t do it because your gym doesn’t have 2.5-pound plates or its dumbbells move up in 5-pound increments, reduce the weight to the original, lighter load and work there until you can do 2 top-rep sets in a single workout. Then, increase by 10 pounds, and if that doesn’t work, by 5.
3. If you do that, and you still can’t stay in your rep range, go back to the lighter weight and work with it until you can do 3 top-rep sets in a single workout. At this point, your progress should stick (either at 10 or 5 pounds), and if it doesn’t, the culprit is usually diet (calories, macros, nutrition) or lifestyle (especially stress management and sleep habits) or both.
如果你在最后一组练习中达到了进阶目标，那么下次进行该练习时，就增加第一组的重量。在“更瘦更强壮”课程中，你会在周一进行卧推，所以如果你在第三组（也是最后一组）中完成了6次，那么你应该在下周一增加卧推第一组的重量。
If you hit your progression target on the last set of an exercise, increase the weight on the first set of that exercise the next time you do that workout. In Bigger Leaner Stronger, you’ll bench press on Monday, so if you get 6 reps on your third (and final) set, you’d increase the weight on the first set of the bench press on the following Monday.
如果您每周做几次相同的练习，则每次训练中每个练习的进展都应独立进行。也就是说，如果您在周一和周五进行卧推，周五的重量为 155 磅 x 6，那么您不应该在周一的训练中增加重量，而应该在下周五的训练中增加重量。这种方法很有帮助，因为您在每次训练中都会经历不同程度的疲劳，具体取决于您的训练计划、生活方式和生理状况。例如，如果您周一到周五训练，周末休息，您会在周一（休息两天后）比周五（训练四天后）感觉更有活力。因此，您可能会发现在一周早些时候的训练中进步更快，而不是在一周晚些时候。另一方面，如果您在一周早些时候的训练中较晚进行某项练习，然后在一周晚些时候的训练中较早进行某项练习，您可能会发现在第二次训练中的表现更好，因为“第一次训练的优势”不足以抵消“训练后期”的劣势。因此，由于在编程中很难考虑这些变量，最好在每次锻炼中单独进行每项练习。
If you’re doing the same exercise several times per week, progress on each exercise in each workout independently. That is, if you bench press on Mondays and Fridays, and you get 155 x 6 on Friday, you shouldn’t increase the weight in your Monday pressing—just your next Friday session. This procedure helps because you’ll experience varying levels of fatigue in each workout, depending on your workout programming, lifestyle, and physiology. For instance, if you train Monday through Friday and take the weekend off, you’ll feel fresher on Monday (after two days of rest) than on Friday (after four days of training). Thus, you may find that you can progress faster in workouts earlier rather than later in the week. On the other hand, if you do an exercise later in a workout earlier in the week and then earlier in a session later in the week, you may find that your performance is better in the second workout because the “first-workout advantage” isn’t enough to offset the “later-in-the-workout” drawback. So, since it’s hard to account for these variables in your programming, it’s best to progress on each exercise in each workout individually.

为了更好地理解其原理，我们来看一些示例。假设你卧推 3 组，每次 4 到 6 次。第一组你用 135 磅做了 6 次，还剩 1 次好次数。“更大更瘦更强壮”计划只需要完成一组高次数练习即可取得进步，所以现在是时候增加重量了。你给杠铃加重 10 磅（145 磅），休息几分钟，然后在接下来的两组中做 4 次。由于 145 磅的重量仍然在你的目标次数范围内（4 到 6 次），所以你会继续训练，直到第一组做 6 次，然后将重量增加到 155 磅。以下是四周训练过程中的情况：

To better understand how this works, let’s go through some examples. Let’s say you’re bench pressing in the 4-to-6-rep range for 3 sets, and on your first set, you get 6 reps with 135 pounds with 1 good rep left. The Bigger Leaner Stronger program calls for just one top-rep set to progress, so it’s time to increase the weight. You add 10 pounds to the bar (145 pounds), rest a few minutes, and get 4 reps on your next two sets of the exercise in that workout. Because you’re still within your target rep range (4-to-6 reps) with 145 pounds, you’d keep working with it until you get 6 reps for one set, and then you’d increase the weight to 155 pounds. Here’s how this could look over the course of four weeks of training:

集合 1

Set 1

第 2 组

Set 2

第 3 组

Set 3

第一周

Week 1

135 x 4

135 x 5

第二周

Week 2

135 x 6（最高次数组）

135 x 6 (top-rep set)

145 x 4（增加）

145 x 4 (increase)

145 x 4

第三周

Week 3

145 x 4

145 x 5

第四周

Week 4

145 x 6（最高次数组）

145 x 6 (top-rep set)

155 x 4（增加）

155 x 4 (increase)

155 x 4

现在假设经过几个月的训练，你的重量从 185 磅增加到 195 磅，但你只能用新的更重的重量做 2 或 3 次，之后你的技术就会失效——随着你变得更强壮，这种情况有时会发生。你下一步应该怎么做？将重量减轻 5 磅至 190 磅，所以你只增加了 5 磅而不是 10 磅，因为这通常足以让你回到目标重复次数范围内。但是，如果你仍然无法保持在目标重复次数范围内（你用 190 磅只能做 3 次或更少的重复次数），或者你的健身房没有 2.5 磅的杠铃片或以 5 磅为增量增加的哑铃，那么你应该将重量减轻到 185 磅并以此为标准进行训练，直到你可以做 2 组 6 次重复，然后再将 10 磅加回到杠铃上。

Now let’s say that after a few months of training, you’re moving up from 185 to 195 pounds, but you only manage to get 2 or 3 reps with the new, heavier weight before your technique breaks down—something that’ll happen at times as you get stronger. What should you do next? Reduce the weight by 5 pounds to 190 pounds, so you’ve only added 5 pounds instead of 10, because this is usually enough to get you back in your target rep range. If, however, you still can’t stay in your target rep range (you only get 3 or fewer reps with 190 pounds), or your gym doesn’t have 2.5-pound plates or dumbbells that move up in 5-pound increments, then you’d reduce the weight to 185 pounds and work with that until you can do 2 sets of 6 reps before adding the 10 pounds back to the bar.

另外两种需要解决的情况是，储备次数不足，无法继续训练。比如，在上面的卧推例子中，你用185磅做了6次，但储备次数为0次（剩余有效次数为0次）。在这种情况下，你还没有准备好增加重量——你需要继续卧推185磅，直到你完成6次，并且至少还剩下1次有效次数。然后，当你达到这个目标，增加到195磅时，你不仅需要完成4次，还需要至少还剩下1次有效次数。如果没有，你应该将重量降至190磅，然后从那里继续训练。

Two other scenarios to address involve insufficient reps in reserve to progress. Say in the above bench press example, you get 6 reps with 185 pounds but have 0 reps in reserve (0 good reps left). In this case, you’re not ready to add weight yet—you need to keep bench pressing 185 pounds until you get 6 reps and have at least 1 good rep left. Then, when you achieve that and bump up to 195 pounds, you don’t just need to get 4 reps—you also need to have at least 1 good rep left, and if you don’t, you should drop the weight to 190 pounds and continue from there.

另外，要知道，在训练中增加重量后，次数不足也无需担心。虽然刚开始进行双倍递增训练的人通常可以在第一年左右只进行一组最高次数的训练，就能以10磅的增幅取得进步，但到了一定程度，这种方法就会失效，他们必须使用我上面概述的技巧才能继续进步。

Also, know that missing a rep range after adding weight to an exercise isn’t a cause for concern. Although people new to strength training with double progression can typically progress in 10-pound increases with just one top-rep set for their first year or so, at some point, this approach falls flat, and they have to use the techniques I outlined above to keep advancing.

如何为锻炼热身

How to Warm Up for Your Workouts

对很多人来说，力量训练的热身本身就是一种小规模的锻炼——在跑步机上跑十分钟，再做十分钟拉伸，再做十分钟泡沫轴按摩等等。这种做法大多是在浪费时间。虽然提高核心温度和肌肉温度可以提高运动表现，但这并不一定能降低受伤风险（正如那些提倡冗长热身的人经常声称的那样）。讽刺的是，在训练前通过拉伸来“放松”肌肉，实际上会降低你的力量和运动表现。

For many people, warming up for a strength training workout is like a little workout unto itself—ten minutes on the treadmill, ten minutes of stretching, ten minutes of foam rolling, and so on. This type of routine is mostly a waste of time. Although raising your core temperature and the temperature of your muscles can improve performance, it doesn’t necessarily decrease the risk of injury (as proponents of drawn-out warm-ups often claim). Ironically, “loosening” your muscles up with stretching before a workout can actually reduce your strength and athletic performance.

更好的热身方法是为训练动作做热身组。这种方法可以提高体温和肌肉温度，并促进即将训练的肌肉的血流量（这也能提升运动表现）。它还能帮助你“适应”正确的技术，这样当你在高强度训练中接近力竭时，你的体型就不会崩溃。随着你的力量不断增强，当重量越来越大，不良的体型会变得更加危险时，这一点尤为重要。

A much better way to warm up for your workouts involves doing warm-up sets of the exercises in those workouts. This method increases body and muscle temperature and enhances blood flow to the muscles you’re about to train (which can also boost performance). It also helps you “groove in” proper technique so your form doesn’t crumble as you approach failure in your hard sets. This latter point is particularly important as you get stronger, when the weights get heavy and poor form becomes more dangerous.

为了为“更大更瘦更强壮”的锻炼做好热身，你需要进行几组热身运动，首先针对你将要训练的每个主要肌肉群进行练习：

To warm up for your Bigger Leaner Stronger workouts, you’ll do several warm-up sets with the first exercises for each of the major muscle groups you’ll be training:

第一组：用大约 50% 的硬性重量做 6 次，然后休息一分钟。

Set 1: 6 reps with about 50 percent of your hard-set weight, and rest for a minute.

第 2 组：使用约 70% 的硬组重量进行 4 次，然后休息一分钟。

Set 2: 4 reps with about 70 percent of your hard-set weight, and rest for a minute.

就是这样 — — 您已准备好进行高难度训练了。

And that’s it—you’re ready to do your hard sets.

现在，这并不意味着您需要为锻炼中的所有练习做热身，因为如果您为已经准备好的肌肉群进行锻炼，则不需要热身。

Now, that doesn’t mean you’ll need to do warm-up sets for all of the exercises in a workout because if you’re doing an exercise for a muscle group that’s already primed, no warm-up is needed.

例如，假设你正在进行一项下肢训练，依次为深蹲、腿弯举和腿举。你应该先进行深蹲热身，然后再进行高强度训练。接下来是腿弯举，但你不需要先进行热身，因为深蹲后你的腿筋已经充分热身了。腿举也是如此——主要涉及的肌肉群与深蹲相同。因此，深蹲的热身相当于整组训练的热身。

For example, let’s say you’re doing a lower-body workout of squatting, leg curling, and leg pressing, in that order. You’d warm up on the squat and then do your hard sets. Next is the leg curl, but you won’t need to warm up first because your hamstrings are plenty warm after squatting. The same goes for the leg press—the major muscle groups involved are the same as in the squat. Therefore, your warm-up on the squat serves as your warm-up for the entire workout.

为了更清晰起见，再举一个例子。假设你开始一项拉力训练，要求按顺序进行硬拉、哑铃划船和二头肌弯举。根据你现在所知道的知识，你会如何进行这项训练？答案是肯定的——先进行硬拉热身，然后进行高强度组，之后进行剩下的训练，无需任何热身组，因为接下来的练习训练的肌肉和硬拉相同。

One more example for the sake of clarity. Say you’re starting a pull workout that calls for deadlifting, dumbbell rowing, and biceps curling, in that order. Based on what you now know, how would you do this workout? You’ve got it—warm up on the deadlift first, followed by your hard sets, followed by the rest of the workout without any further warm-up sets because the next exercises train the same muscles as the deadlift.

如何找到你的起始重量

How to Find Your Starting Weights

现在你知道了要进行哪些次数训练，但如何确定所有训练动作的重量呢？这主要取决于实验。开始做新动作时，你可以选择较轻的重量，然后在每组训练后逐渐增加重量，直到找到合适的重量。通常来说，每增加10磅（约4.5公斤）的重量，训练次数就会减少2次。

You now know which rep ranges you’ll be working in, but how do you figure out how much weight to use on all of the exercises you’ll be doing? It’s mostly a matter of experimentation. You start light on a new exercise and increase the weight after each set until you’ve found the right amount. As a rule, you’ll lose 2 reps for every 10 pounds you add to an exercise.

如果您完全不确定从哪里开始，下表将帮助您更快地找到起始重量：

If you’re completely unsure of where to start, the following chart will help you find your starting weights faster:

锻炼

Exercise

起始重量（磅）

Starting Weight (lb.)

杠铃卧推

Barbell Bench Press

上斜杠铃卧推

Incline Barbell Bench Press

哑铃卧推

Dumbbell Bench Press

30（每个哑铃）

30 (per dumbbell)

肱三头肌下压

Triceps Pushdown

三十

杠铃硬拉

Barbell Deadlift

135

单臂哑铃划船

One-Arm Dumbbell Row

30（每个哑铃）

30 (per dumbbell)

引体向上

Lat Pulldown

交替哑铃弯举

Alternating Dumbbell Curl

15（每个哑铃）

15 (per dumbbell)

坐姿哑铃推举

Seated Dumbbell Press

20（每个哑铃）

20 (per dumbbell)

哑铃侧平举

Dumbbell Side Lateral Raises

10（每个哑铃）

10 (per dumbbell)

哑铃后侧平举

Dumbbell Rear Lateral Raise

10（每个哑铃）

10 (per dumbbell)

坐姿肱三头肌推举

Seated Triceps Press

三十

杠铃深蹲

Barbell Squat

135

腿弯举

Leg Curl

腿部推举

Leg Press

185

哑铃弓步

Dumbbell Lunge

20（每个哑铃）

20 (per dumbbell)

如何卸载

How to Deload

正如你在前几章学到的，减量训练是指在一段时间内（通常为一周）降低你的训练强度或训练量。这样做可以减少关节、肌腱和韧带的拉伤，降低受伤风险，并缓解心理压力。

As you learned a couple of chapters ago, deloading entails reducing your workout intensity or volume for a period, usually a week. By doing this, you can reduce joint, tendon, and ligament strain; lower the risk of injury; and alleviate psychological stress.

有人说，通过减少训练量来减量比降低强度更好，反之亦然。我更倾向于减少训练量，因为研究表明，减少训练量比降低强度更能有效地减少疲劳（这才是主要目标），并且还能保持运动表现（这样当你重新开始高强度训练时，更容易从上次中断的地方继续训练）。

Some people say deloading by reducing workout volume is better than reducing intensity and vice versa. I lean toward deloading volume because studies show that reducing volume instead of intensity is more effective for decreasing fatigue, which is the main goal, as well as for maintaining performance (making it easier to pick up where you left off when you get back to your hard training).

至于频率，对于你应该多久减量一次，并没有现成的答案——有些人的身体在需要休息之前可以承受比其他人更多的压力——但在《更大更瘦更强壮》一书中，它是这样运作的：

As for frequency, there’s no pat answer for how often you should deload—some people’s bodies can endure more strain than others’ before needing a break—but in Bigger Leaner Stronger, here’s how it’ll work:

每九周执行以下操作：

Every ninth week, do the following:

进行上周的锻炼。
Do the previous week’s workout.
每项练习做 2 组高强度练习，而不是 3 组。
Do 2 hard sets for each exercise instead of 3.
热身并使用正常的训练重量，但主要练习每组做 2 次，辅助练习每组做 4 次。
Warm up and use your normal working weights, but do 2 reps per set for primary exercises and 4 reps per set for accessory exercises.

这就是全部内容了。

That’s all there is to it.

“我在减负周可以做有氧运动吗？”

“Can I do cardio on my deload week?”

当然。话虽如此，请记住，目标是显著减少身体的压力。所以散步或轻度体力活动是可以的，但不要进行高强度、高冲击力的有氧运动（例如短跑）。

Sure. That said, remember the goal is to significantly reduce the amount of stress on your body. So walking or light physical activity is okay, but skip the high-intensity and high-impact cardio (sprinting, for example).

“减负期间我应该如何安排饮食？”

“What should I do with my diet when deloading?”

如果您正在减重，您可以在减重的同时维持当前的卡路里摄入量，除非您觉得需要停止节食，在这种情况下，您可以将摄入量增加到大约每日总能量消耗。

If you’re cutting, you can maintain your current calorie intake while deloading, unless you feel the need for a diet break, in which case you can increase your intake to your approximate total daily energy expenditure.

如果您正在瘦身增肌，您可以维持当前的卡路里摄入量，或者如果您想暂时不吃任何食物，可以将其减少到大约的 TDEE。

If you’re lean bulking, you can maintain your current calorie intake or reduce it to your approximate TDEE if you’d like a break from all the food.

“我可以休息一周吗？”

“Can I just take a week off instead?”

是的，但减少训练量是更好的选择，因为这样效果更好。不过，如果你正在旅行、生病（或濒临死亡）或身体状况不佳，那就休息一周吧。将你的减量或休息周安排在旅行、节假日、假期或其他任何即将打乱你日常安排的事件上也很有帮助。这样，你就不必中断你的高强度训练了。

Yes, but deloading is preferable because it’ll produce better results. That said, if you’re traveling, sick (or on the brink), or ragged, take the week off instead. It’s also helpful to plan your deloads or rest weeks to coincide with trips, holidays, vacations, or any other forthcoming disruptions to your routine. This way, you don’t have to interrupt your hard training.

如何将有氧运动纳入你的日常锻炼计划

How to Include Cardio in Your Regimen

对于改善和维持身体成分、健康和活力而言，力量训练比有氧运动更为重要，但进行一些有氧运动也有几个很好的理由，包括改善心脏和循环系统健康（从而降低高血压、糖尿病、认知能力下降和其他不良状况的风险）、抗衰老作用、额外的能量消耗等等。

Strength training is more important than cardio for improving and maintaining body composition, health, and vitality, but there are several good reasons to doing some cardio as well, including improved heart and circulatory health (which reduces the risk of high blood pressure, diabetes, cognitive decline, and other undesirable conditions), anti-aging effects, additional energy expenditure, and more.

无需大量有氧运动就能带来显著效果——每周只需几个小时就足够了——而且如果你能将其与力量训练合理结合，它不会损害（甚至可能增强）你在健身房的训练效果。因此，如果你想最大限度地提高你的健康和健身水平，我建议将有氧运动纳入你的日常锻炼计划。以下是一个成功的秘诀：

It also doesn’t take much cardio to make a major difference—just a couple of hours per week is plenty—and if you combine it correctly with your strength training, it won’t hurt (and may even enhance) your results in the gym. Therefore, if you want to maximize your health and fitness, I recommend making cardio a part of your routine. Here’s a winning formula:

每周进行一到三个小时的有氧运动。
Do one-to-three hours of cardio per week.
主要进行低强度和中等强度的有氧运动。
Mostly do low- and moderate-intensity cardio.
做你喜欢的有氧运动。
Do cardio that you enjoy.

如果你遵循这些简单的说明，你将获得我刚才提到的许多好处，而不会遇到任何潜在的障碍。让我们逐一回顾一下这些要点。

If you follow those simple instructions, you’ll reap many of the benefits I just mentioned without any of the potential handicaps. Let’s review each of these points.

1.每周进行一到三个小时的有氧运动。

1. Do one to three hours of cardio per week.

每周进行一小时的有氧运动是改善心血管和代谢健康的合理“最低有效剂量”，而每周进行三小时的有氧运动则是合理的截止值，可以防止因进行过多有氧运动而出现的几个问题：

One hour of cardio per week is a sensible “minimum effective dose” for improving cardiovascular and metabolic health, and three hours per week is a reasonable cutoff for preventing several problems that occur when you do too much cardio:

有氧运动越多，你就越容易感到疲惫，也就越难达到力量训练所需的效果。而且，你也不会总是注意到过度有氧运动会慢慢引发全身疲劳。
The more cardio you do, the more it can wear you out, making it harder to give your strength training everything it needs. You won’t always notice the systemic fatigue that can slowly set in when you do too much cardio, either.
根据您所进行的活动，有氧运动可能会造成足够的肌肉损伤和酸痛，从而妨碍您在健身房的表现和力量训练后的恢复。
Depending on what you’re doing, cardio can cause enough muscle damage and soreness to hinder your performance in the gym and recovery from your strength training.
研究表明，一些细胞对有氧运动的适应性可能会干扰力量训练的适应性。本质上，如果在力量训练之外进行过多的有氧运动，我们会向身体（尤其是肌肉）发送“混合信息”，而肌肉无法以最佳的方式做出反应和适应。
Research shows that some of the cellular adaptations to cardio can interfere with those of strength training. In substance, by doing too much cardio in addition to strength training, we’re sending “mixed messages” to our body (and muscles in particular), and they can’t optimally respond and adapt to either.

然而，通过将有氧运动限制在每周几个小时，你可以最大限度地减少这些缺点（如果你遵循另外两条指导原则，甚至可以完全消除这些缺点）。如果你喜欢有氧运动，并且想做更多，也可以，但要注意，这可能会减慢你的力量训练进度。

By limiting your cardio to a couple of hours per week, however, you can minimize these disadvantages (and eliminate them altogether if you follow the other two guidelines). If you like cardio and want to do more than I’m recommending here, you can, but just know that it’ll likely slow your progress in your strength training.

2.多做低强度、中等强度的有氧运动。

2. Mostly do low- and moderate-intensity cardio.

大体上，有氧运动分为三种：低强度、中强度和高强度。低强度有氧运动允许你在整个训练过程中说完整的句子。当你只能说几句简短的话然后才能喘口气时，你就是在进行中强度有氧运动。而当你呼吸急促，甚至无法说完整句子时，那就是高强度有氧运动。

Broadly, cardio comes in three varieties: Low-intensity, moderate-intensity, and high-intensity. Low-intensity cardio allows you to talk in full sentences throughout the workout. When you can only talk in a few short sentences before catching your breath, you’re doing moderate-intensity cardio. And when you’re breathing too heavily to even get out full sentences, that’s high-intensity cardio.

你可能听说过高强度有氧运动比低强度有氧运动更有利于减脂，但这并非总是正确。高强度有氧运动之所以能比低强度有氧运动减掉更多脂肪，仅仅是因为它单位时间内燃烧的卡路里更多（例如，30分钟高强度有氧运动燃烧的卡路里大约是30分钟悠闲散步的2到3倍）。话虽如此，当你将高强度有氧运动与中强度有氧运动进行比较时，这种差异几乎消失了。例如，亚利桑那州立大学科学家进行的一项研究发现，30分钟中强度有氧运动燃烧的卡路里与30分钟高强度间歇训练（约300卡路里）燃烧的卡路里相同。

You’ve probably heard that high-intensity cardio is far better for losing fat than less demanding workouts, but this isn’t always true. High-intensity cardio can help you lose more fat than low-intensity cardio, but only because it burns more calories per unit of time (a 30-minute high-intensity cardio session will burn about 2-to-3 times more calories than a leisurely 30-minute walk, for instance). That said, when you compare high-intensity cardio to moderate-intensity cardio, the difference largely disappears. For example, a study conducted by scientists at Arizona State University found that a 30-minute moderate intensity cardio workout burned just as many calories as a 30-minute high-intensity interval workout (about 300 calories).

此外，高强度有氧运动比低强度有氧运动更容易造成肌肉损伤、酸痛和全身疲劳，这会削弱你增肌和增强力量的能力。高强度有氧运动也比低强度有氧运动需要更多的勇气，而经过一整天的辛苦工作、力量训练、家务、在网上与陌生人争吵等等之后，你的勇气可能会不足。

What’s more, high-intensity cardio also causes more muscle damage, soreness, and general fatigue than less intense types, and this can cut into your ability to gain muscle and strength. It requires more moxie than lower-intensity cardio, too, which can be in short supply after a long day of work, strength training, chores, arguing with strangers on the internet, and so forth.

因此，我建议你在“更胖更瘦更强壮”计划期间主要进行低强度和中等强度的有氧运动。如果你想在你的训练计划中加入高强度训练以进一步提高心血管耐力，那么每周最好进行一次20到45分钟的高强度有氧运动。这些运动也不必是正式意义上的“锻炼”——比如，你可以参加一场竞技网球比赛，而不是跳椭圆机。

Thus, I recommend you mostly do low- and moderate-intensity cardio while on the Bigger Leaner Stronger program, and if you want to include high-intensity training in your regime to further improve your cardiovascular endurance, keep it to one 20-to-45-minute high-intensity cardio workout per week. These don’t have to be “workouts” in the formal sense, either—you could play a competitive tennis match instead of hopping on the elliptical, for example.

3.做你喜欢的有氧运动。

3. Do cardio that you enjoy.

有氧运动的具体内容远不如坚持不懈地进行重要，所以一定要选择你喜欢的运动。这可以包括一些有趣的体育活动——徒步旅行、在高尔夫球场散步、和孩子们玩捉人游戏等等！话虽如此，最好优先选择低冲击的有氧运动，例如游泳、骑自行车、散步、划船、徒步、越野滑雪、椭圆机等等。这些运动几乎不会造成肌肉损伤或酸痛，这意味着它们不会像高强度有氧运动那样直接干扰力量训练。

Exactly what you do for cardio isn’t nearly as important as how consistently you do it, so make sure to choose something that you like. This can include fun physical activities as well—going for a hike, walking a golf course, playing tag with your kids, whatever! That said, it’s best to prioritize low-impact types of cardio, such as swimming, cycling, walking, rowing, hiking, cross-country skiing, elliptical, and so on. These kinds of exercise cause little muscle damage or soreness, which means they don’t directly interfere with strength training like high-impact cardio does.

然而，跑步、网球或篮球等高强度运动在“更瘦更强壮”计划中并非被禁止——只是它们不应占到你总有氧运动时间的一半以上。如果你每周进行两小时有氧运动，那么高强度运动的时间不应超过一小时。

Higher-impact activities, like running, tennis, or basketball, aren’t verboten in Bigger Leaner Stronger, however—they just shouldn’t make up more than half of your total cardio. If you do two hours of cardio per week, then, no more than one hour should be high-impact activities.

最后，如果你不确定该选择哪种有氧运动，不妨试试我最喜欢的：骑自行车。它基本上百利而无一害：

Finally, if you aren’t sure what kind of cardio to do, try my favorite: Cycling. It’s basically all pros and no cons:

它可以燃烧大量卡路里。
It burns a lot of calories.
它对您的肌肉、肌腱、韧带和关节都很有益。
It’s easy on your muscles, tendons, ligaments, and joints.
研究表明它可以帮助你更快地获得下半身肌肉和力量。
Research shows it can help you gain lower-body muscle and strength faster.
天气不好时，你可以在室内做这件事；天气好时，你可以在室外做这件事。
It’s something you can do inside when the weather’s bad and outside when it’s nice.
在室内时，您可以将它与您喜欢或需要做的其他事情配对，例如听音乐、播客或有声读物、拨打工作或私人电话、阅读或看电视。
When indoors, you can pair it with something else that you enjoy or need to do, such as listening to music, podcasts, or audiobooks, making work or personal calls, reading, or watching TV.

有了本章我所讲的所有内容，问题不再是你是否能变得更强壮、更精瘦，而是能多快……我敢跟你打赌，很快，你拥有的不仅仅是一个全新的身体——你将拥有新的生命。随着肌肉和力量的增长，你会感到更加自信和有能力。当你享受着镜子和体重秤上的变化时，你的动力也会飙升。朋友和家人会开始注意到你，并询问你到底是怎么做到的。你自己可能都难以置信这些结果。只要你按照我为你指明的方向去做，所有这些以及更多的东西都是必然的。

With everything I’ve given you in this chapter, it’s not a matter of if you can get bigger, leaner, and stronger but how quickly. I’ll also bet you a shiny shekel that soon, you’ll have a lot more than a new body—you’ll have a new lease on life. You’ll feel more confident and competent as you gain muscle and strength. Your motivation will soar as you relish the changes you see in the mirror and on the scale. Friends and family will start noticing and asking how the heck you’re doing it. You may hardly believe the results yourself. All of that and more is inevitable if you just follow the way I’m lighting for you.

为了确保您能够实现这一目标，我们需要为您增添几根弦，所以让我们继续前进吧。

To ensure you get there, we need to add a couple more strings to your bow, however, so let’s continue thrusting ahead.

关键要点

Key Takeaways

训练阶段是一个持续数周到数月的时期，旨在实现特定目标，例如增强力量、肌肉、耐力或恢复。在“更大更瘦更强壮”计划中，每个训练阶段持续九周，专注于提升力量和肌肉量，并包含两个部分：高强度训练和减重训练。
A training phase is a period that lasts anywhere from several weeks to months, designed to achieve a specific goal, like more strength, muscle, endurance, or recovery. In Bigger Leaner Stronger, each training phase will last nine weeks, will focus on increasing strength and muscularity, and will consist of two parts: hard training and deloading.
在“更瘦更强壮”中，您可以选择三天、四天或五天的锻炼计划。选择您每周都能坚持的计划。
In Bigger Leaner Stronger, you can choose from a three-, four-, or five-day workout routine. Pick whatever routine you know you can consistently do every week.
如果一项锻炼让你感到任何不适，那就换成一项不会让你感到不适的锻炼——只要确保它是同一类型的锻炼（主要锻炼换主要锻炼，辅助锻炼换辅助锻炼）并且针对相同的肌肉群即可。
If an exercise gives you grief in any way, swap it out for one that doesn’t—just make sure it’s an exercise of the same type (a primary exercise for a primary exercise, an accessory for an accessory) and for the same muscle group.
为了给你的“更大更瘦更强壮”锻炼做热身，在训练你的主要肌肉群时，先做两组热身运动：一组 6 次，使用你设定重量的 50% 左右，休息一分钟，然后一组 4 次，使用你设定重量的 70% 左右，休息一分钟。
To warm up for your Bigger Leaner Stronger workouts, do two warm-up sets with the first exercises for each of the major muscle groups you’ll be training: 1 set of 6 reps with about 50 percent of your hard-set weight, and rest for a minute, then 1 set of 4 reps with about 70 percent of your hard-set weight, and rest for a minute.
每训练九周，减负一次。
Every ninth week of training, take a deload.
你可以选择休息一周，而不是“减负”，但“减负”更可取，因为这样效果更好。不过，如果你正在旅行、生病（或濒临死亡）或身体状况不佳，那就休息一周吧。
Instead of deloading you can take a week off instead, but deloading is preferable because it’ll produce better results. That said, if you’re traveling, sick (or on the brink), or ragged, take the week off instead.
每周进行一小时的有氧运动是改善心血管和代谢健康的合理“最低有效剂量”，而每周进行三小时的有氧运动是预防因过度有氧运动而出现的若干问题的合理截止值。
One hour of cardio per week is a sensible “minimum effective dose” for improving cardiovascular and metabolic health, and three hours per week is a reasonable cutoff for preventing several problems that occur when you do too much cardio.
主要进行低强度和中等强度的有氧运动，如果您想在您的日常训练中加入高强度训练以进一步提高您的心血管耐力，请每周进行一次 20 至 45 分钟的高强度有氧运动。
Mostly do low- and moderate-intensity cardio, and if you want to include high-intensity training in your regime to further improve your cardiovascular endurance, keep it to one 20-to-45-minute high-intensity cardio workout per week.
你进行有氧运动的具体内容并不像你坚持做下去那么重要，所以一定要选择你喜欢的运动。
Exactly what you do for cardio isn’t nearly as important as how consistently you do it, so make sure to choose something that you like.
如果你不确定该做哪种有氧运动，不妨试试骑自行车。它基本上百利而无一害。
If you aren’t sure what kind of cardio to do, try cycling. It’s basically all pros and no cons.

伟大的想法

The Big Ideas

1. 通过体重、图片和身体测量来追踪您的身体成分。

1. Track your body composition with weight, pictures, and body measurements.

2. 不要过分关注体重的波动。

2. Don’t obsess over fluctuations in your weight.

3. 使用日志或应用程序跟踪你的力量训练。

3. Track your strength training with a journal or app.

15

追踪进度的正确方法和错误方法

The Right and Wrong Ways to Track Your Progress

适度是致命的。过度则无益。

Moderation is a fatal thing. Nothing succeeds like excess.

—奥斯卡·王尔德

—OSCAR WILDE

秒威廉·汤姆森（又名开尔文勋爵）是一位十九世纪的物理学家，他有一句名言：“当你能衡量你所说的内容，并用数字表达出来时，你就对它有所了解。”这一见解不仅适用于科学方法，也适用于饮食和锻炼：除非你能衡量你的进步（或缺乏进步）并用数字表达出来，否则你可能不知道自己是否朝着正确的方向前进。

Sir William Thomson (also known as Lord Kelvin) was a nineteenth-century physicist who famously said that “when you can measure what you are speaking about, and express it in numbers, you know something about it.” This insight applies to diet and exercise just as much as the scientific method: unless you can measure your progress (or lack thereof) and express it in numbers, you likely won’t know whether you’re headed in the right direction.

事实上，许多人未能实现健身目标的一个最不被重视的原因就是人们未能持续跟踪和评估他们的身体对饮食和训练的反应。例如，当你刚开始灵活节食时，密切监测你的卡路里和宏量营养素非常重要，因为很容易意外地吃得过多或过少，但随着你熟悉了这个习惯，你的估计和直觉会变得更加准确和可靠。训练也是如此，只是方向相反。随着时间的推移，跟踪锻炼变得越来越重要，因为如果没有过去锻炼的精确记录可供参考，你就会忘记你的训练轨迹，从而失去相应调整（或不调整）的能力——这是长期健身成功的关键技能。

As it happens, one of the least appreciated reasons why so many people fail to achieve their fitness goals is because people fail to consistently track and evaluate how their bodies are responding to their eating and training. When you’re new to flexible dieting, for instance, it’s important to closely monitor your calories and macros because it’s easy to accidentally over- and undereat, but as you become familiar with the routine, your estimations and intuitions become more accurate and reliable. The same is true of training, but in the reverse. As time goes on, tracking workouts becomes more important, not less, because without precise records of past workouts to refer to, you’ll lose sight of the trajectory of your training and with it your ability to adjust (or not) accordingly—a vital skill for long-term fitness success.

关注错误的信息或错误地关注正确的信息也可能会误导你。例如，许多人使用智能手机应用程序或电子设备来测量卡路里燃烧和身体成分，但研究表明，这些软件和设备提供的数据可能存在很大误差。虽然关注体重很有用，但每日的体重波动意义不大，所以为此欢呼或咒骂都是毫无意义的。

You can also be misled by watching the wrong things, or the right ones incorrectly. For example, many people use smartphone apps or electronic gizmos to gauge calorie burning and body composition, but research shows that the data provided by such software and gadgets can be wildly erroneous. And while it’s useful to watch body weight, daily fluctuations aren’t meaningful, so cheering or cursing them is pointless.

那么，你究竟应该追踪什么？又该如何追踪呢？第一个问题的答案有两个方面：

So what should you track, exactly, and how do you do it? The answer to the first question is twofold:

你的身体成分
Your body composition
你的训练
Your training

为了回答第二个问题，让我们分别讨论一下这些元素。

And to answer the second question, let’s address each of these elements separately.

如何追踪你的身体成分

How to Track Your Body Composition

正确追踪你的身体成分至关重要，因为即使你做对了所有事情，改变也需要时间。当你的肌肉没有像你期望的那样快速紧致时，你很容易感到沮丧。然而，通过正确观察你的身体成分，你就能始终知道自己是在进步（以及是否应该继续努力）还是停滞不前，从而调整你的饮食、训练，或者两者兼而有之。这个过程分为三个步骤：

Tracking your body composition properly is crucial because even when you do everything right, transformation takes time. And when your fleshy bits aren’t firming up as quickly as you’d like, it’s easy to feel deflated. By observing your body composition correctly, however, you’ll always know whether you’re advancing (and whether you should keep plugging away) or stuck, and change your diet or training or both. This process has three steps:

每三天称一次体重，每两周计算一次平均值。
Weigh yourself every three days and calculate the average every two weeks.
每两周拍摄一次进度照片。
Take progress pictures every two weeks.
每两周进行一次身体测量。
Take body measurements every two weeks.

这听起来可能很麻烦，但别担心——每周只需五分钟。而且，随着你变得更强壮、更苗条、更强壮，你会期待下一轮的测量，就像玩游戏时记录得分一样有趣（尤其是在你赢的时候！）。

That may sound like a lot of hassle, but don’t worry—it’ll only require five minutes per week. Plus, as you get bigger, leaner, and stronger, you’ll look forward to the next round of measurements for the same reason it’s fun to keep score when you’re playing a game (especially when you’re winning!).

1.每三天称一次体重，每两周计算平均值。

1. Weigh yourself every three days and calculate the average every two weeks.

在健身过程中，最容易让自己分心的方法之一就是纠结于体重的每日变化，而体重变化通常与脂肪或肌肉的增减无关。例如，即使是体液潴留、糖原水平和排便次数的轻微波动，也会导致体重明显波动。

One of the easiest ways to drive yourself to distraction in your fitness journey is to obsess over daily shifts in your weight, which often have nothing to do with gaining or losing fat or muscle. For instance, even slight swings in fluid retention, glycogen levels, and bowel movements can produce noticeable ups and downs.

运用体重数据的一个更好方法是查看长期平均值，这些平均值波动较小，能更好地反映我们真正关心的指标（脂肪和肌肉）。如果在几周或几个月的时间里，这些平均值下降，那么你的体重显然在下降；如果平均值上升，那么你的体重显然在增加。具体步骤如下：

A much better way to use body weight is to look at longer-range averages, which are less erratic and better register the stuff that we actually care about (fat and muscle). If, over the course of weeks and months, these averages are moving down, you’re clearly losing weight, and if they’re moving up, you’re clearly gaining weight. Here’s the procedure:

每隔一到三天，早上起床后，裸体、如厕后以及进食或饮水前称一次体重。将体重记录在方便取用的地方，例如 Excel 文件、Google 表格或手机记事本应用。如果你想更进一步追踪体重，可以将体重数据绘制成图表。
Weigh yourself every one-to-three days first thing in the morning, naked, after the bathroom and before eating or drinking anything. Record the numbers somewhere accessible like an Excel file or Google Sheets or the notepad app in your phone. If you want to take your weight-tracking game a step further, you can graph the numbers in a spreadsheet.
每两周，将你的体重加起来，再除以称重的次数，得到这段时间的平均每日体重。也记录下来。
Every two weeks, add your weigh-ins together and divide the sum by the number of weigh-ins to get your average daily weight for the period. Record this as well.

简洁明了。以下是割腕的例子：

Simple and clean. Here’s an example of how this could look for someone cutting:

星期一：193磅

Monday: 193 pounds

星期四：194磅

Thursday: 194 pounds

周日：192磅

Sunday: 192 pounds

周三：191磅

Wednesday: 191 pounds

周六：191磅

Saturday: 191 pounds

周二：190磅

Tuesday: 190 pounds

平均每日体重：1,151（磅）/ 6（称重次数）= 192 磅

Average daily weight: 1,151 (pounds) / 6 (weigh-ins) = 192 pounds

通过这种追踪体重的方法，您可以关注更广阔的视野，而不是为微小而无意义的差异而烦恼。

With this method of tracking your weight, you can focus on the broader picture instead of stewing over minor and meaningless variances.

2.每两周拍摄一次进度照片。

2. Take progress pictures every two weeks.

理论上，拍进步照片比测量身体尺寸更好，因为归根结底，我们更在乎镜子里看到的自己，而非数字。然而，这类照片会让人感到内疚和沮丧，因为它们会粗暴地提醒我们距离目标还有多远，所以很多人会刻意回避它们。我理解这种反应——这完全正常——但我认为这种反应可以更积极地看待。不要把这些照片看作你是谁的反映，而应该仅仅把它们看作是另一组数据，帮助你了解你正在成为什么样的人。我想起了大卫·施瓦茨经典自助书籍《大思维的魔力》中的一段话：

In theory, taking progress pictures is better than taking body measurements because ultimately, we don’t care about numbers nearly as much as what we see in the mirror. Such pictures can cause guilt and frustration when they’re brute reminders of how far we are from where we want to be, however, so many people avoid them. I understand this reaction—it’s perfectly normal—but I also think it can be framed more positively. Don’t look at these pictures as reflections of who you are but merely as another set of data to help you with who you’re becoming. The following from David Schwartz’s classic self-help book The Magic of Thinking Big comes to mind:

如果我严格审视自己的现状——开着旧车，收入微薄，住着廉价公寓，每天吃着汉堡——我难免会感到沮丧。我眼中的自己一无是处，而且一辈子都一无是处。我已下定决心，要以几年后我将成为的样子来审视自己。我眼中的自己不再是一个税务员，而是一位高管。我眼中的自己不是破旧的公寓，而是一栋漂亮的郊区新房。当我这样审视自己时，我感觉自己更强大，思维也更开阔。而且，我拥有丰富的亲身经历，足以证明我的努力是值得的。

“If I looked at myself strictly as I am—old car, low income, cheap apartment, and hamburger diet—I couldn’t help but be discouraged. I’d see a nobody and I’d be a nobody for the rest of my life. I’ve made up my mind to look at myself as the person I’m going to be in a few short years. I see myself not as a rate clerk but as an executive. I don’t see a crummy apartment, I see a fine new suburban home. And when I look at myself that way, I feel bigger and think bigger. And I’ve got plenty of personal experiences to prove it’s paying off.”

还要记住，没有其他人需要看到这些照片，但如果过了一段时间，你与至少几个人分享你的“之前”和“之后”的照片，请不要感到惊讶（我希望我是其中之一！）。

Remember too that nobody else needs to see these pictures, but don’t be surprised if, after some time, you’re sharing your “before” and “after” pictures with at least a few people (and I hope I’m one of them!).

所以，就算你感觉不好意思，我们现在就拍下你的“之前”照片怎么样？然后，每两周再拍一组照片，记录你的变化。记住我的话：用不了多久，你就会惊讶于自己体型的变化有多么惊人。

So, even if you’re feeling sheepish, how about we take your “before” pictures now? Then, take another set of pictures every two weeks to document your transformation, and mark my words: before long, you’ll be shocked by how much your physique is changing.

以下是正确拍摄进度照片的方法：

Here’s how to take progress pictures properly:

早上起床后、上完厕所后、吃东西或喝任何东西之前，拍摄正面、侧面和背面的照片。
Take front, side, and back shots first thing in the morning, after using the bathroom and before eating or drinking anything.
露出的皮肤越多越好（大多数人都穿着内衣做这个动作）。
The more skin you show, the better (most people do them in their underwear).
如果可能的话，保持相同的照明和设置。
Keep the lighting and setting the same, if possible.
如果有人为您拍照，并且您想更好地观察您的肌肉发育情况，请拍摄弯曲和非弯曲的照片。
If you have someone to take pictures of you and you want to better see how your muscles are developing, take both flexed and unflexed pictures.

我还建议将所有进度照片保存在手机或电脑上的单独相册中，这样您就可以像翻书一样轻松滚动浏览它们，并查看您的体格是如何变化的。

I also recommend saving all your progress photos in an individual album on your phone or computer so you can easily scroll through them, like a flipbook, and see how your physique is changing.

3.每两周测量一次身体尺寸。

3. Take body measurements every two weeks.

如果你只关注体重，你就无法掌握身体成分的变化，因为体重的增减可能意味着脂肪、肌肉、水分、糖原、排泄物或以上几种物质的增减。此外，当你刚开始力量训练时，你可能会同时增肌减脂，这时测量体重就不那么重要了。事实上，在训练期间，尤其是在训练初期，你的体重变化可能不如你预期的那么大。我见过一些彻底改变体型的人，体重只变化了15到20磅！

If you only watch your weight, you won’t have a handle on how your body composition is changing because gaining or losing weight can mean gaining or losing fat or muscle or water or glycogen or excreta or some combination thereof. Furthermore, when you’re new to strength training, you can expect to gain muscle and lose fat at the same time, rendering weight measurements less important. In fact, your weight may not change as much as you’d expect while you’re on the program, especially in the beginning. I’ve seen some radical physical overhauls where weight only changed by 15-to-20 pounds!

为了帮助你了解身体对饮食和训练的反应，每两周测量一次腰围是值得的。这很有用，因为无论你的体重如何变化，腰围都是衡量体脂的可靠指标。最终，你会觉得没有必要测量腰围，即使在减肥的时候也是如此（体重秤和镜子就足够了），但在此之前，你可能会发现测量腰围很有帮助。

To help you understand how your body is responding to your eating and training, there’s one body measurement worth noting every two weeks: Your waist circumference. This is useful because the size of your waist is a reliable indicator of body fatness regardless of what’s happening with your weight. Eventually, you won’t feel it necessary to measure your waist, even when cutting (the scale and mirror will be enough), but until then, you’ll probably find it beneficial.

要正确测量腰围，请在早晨裸体、上完厕所后、进食或饮水前进行以下操作。用卷尺绕过裸露的腹部，正好在肚脐位置，确保卷尺笔直（与地面平行）且贴身，但不要太紧以免压迫皮肤。吸气，呼气，直到肺部基本排空，放松腹部（不要吸入），将数值记录在方便的地方（例如运动日志、记事本应用程序、云文档等）。

To measure your waist properly, do the following in the morning, naked, after using the bathroom and before eating or drinking anything. Wrap a tape measure around your bare stomach, right at your navel, and make sure the tape is straight (parallel to the floor) and snug, but not so tight that it compresses your skin. Breathe in, exhale until your lungs are mostly empty, and with your stomach relaxed (no sucking it in), record the number somewhere handy (workout journal, notepad app, cloud document, etc.).

如果您想收集更多有关身体发育的数据，请每两周进行以下几项测量：

If you’d like to collect even more data on how your body is developing, here are several more measurements to take every two weeks:

测量胸围。用卷尺绕过胸部最丰满的部分（通常绕过乳头），先从背部穿过腋下，再绕过胸部。调整卷尺使其与地面平行，挺直身体，放松上身，不要外展肘部或屈曲背阔肌，然后记录下测量结果。
Your chest circumference. Wrap a measuring tape around your chest at the fullest part (usually across your nipples) by first pulling it across your back, under your armpits, and then around your chest. Adjust the measuring tape so that it’s parallel to the floor, stand tall, relax your upper body, don’t flare your elbows or flex your lats, and note the number.
测量弯曲的手臂。弯曲一只手臂，用另一只手拿着卷尺测量弯曲手臂最粗的部位（二头肌的顶端和三头肌的中部），并记录测量结果。然后再测量另一只手臂。
Your flexed arms. Flex one arm and with your other hand, wrap a tape measure around the largest part of the flexed arm (the peak of the biceps and middle of the triceps), and note the number. Then do your other arm.
测量肩周长。用卷尺绕过躯干（肩膀和胸部），绕过腋窝上方，确保卷尺与地面平行。用一只手握住卷尺，挺直身体，放松上半身（同样，不要外展肘部或屈曲背阔肌），然后记录下测量结果。
Your shoulder circumference. Wrap a measuring tape straight around your torso (over your shoulders and chest) right around the top of your armpits, and make sure the measuring tape is parallel to the floor. Hold the measuring tape with one hand, stand tall, and relax your upper body (again don’t flare your elbows or flex your lats), and note the number.
测量大腿周长。站立时，用卷尺测量一侧大腿最宽处，伸直并弯曲腿，记录测量结果。然后换左腿重复同样的操作。
Your upper-leg circumference. While standing, wrap a tape measure around the widest part of one thigh, straighten and flex your leg, and note the number. Then do the same with your left leg.
弯曲的小腿。站立，抬起脚后跟，弯曲一条小腿，用卷尺测量其最大长度，并记录数值。然后再测量另一条小腿。
Your flexed calves. While standing, flex one calf by raising your heel off the ground, wrap a measuring tape around the largest part of it, and note the number. Then do your other calf.

如何追踪你的力量训练

How to Track Your Strength Training Workouts

正如我在本章前面提到的，追踪你的力量训练非常重要，因为这是了解你是否变得更健康、更强壮（从而逐渐增加肌肉负荷）的唯一方法。起初，进步显而易见，因为你的力量会突飞猛进，但一旦开始缓慢增长，如果没有训练日志，情况就会变得模糊不清。你会忘记之前训练的具体内容，从而为未来的训练失去可靠的参考点——如果一次成功的训练只是比上一次略有进步，比如在一个动作上多做一两次，那么这必然会导致训练停滞不前。力量和肌肉的增长需要每次重复，所以你总是希望在每组训练中都有一个清晰的目标。如果你不知道上次做了什么，这是不可能的。例如，如果您即将进行深蹲，并且您知道在之前的锻炼中，您以 185 磅的重量进行了 3 组 4 次练习，那么在本次锻炼中，您的首要目标始终是在一组（可能是您的第一组）中完成 6 次练习，并且至少剩余 1 到 2 次良好的练习，但如果做不到这一点，那么在所有组中的练习次数要比上次至少多 1 次 - 在这种情况下是 13 次或更多。

As I mentioned earlier in this chapter, tracking your strength training is important because it’s the only way to know if you’re getting fitter and stronger (and therefore progressively overloading your muscles). At first, progress is obvious because your strength climbs by leaps and bounds, but once it begins to crawl, the scene gets hazy if you don’t have a training journal. You’ll forget exactly what you did in previous workouts and thus have no reliable reference points for future workouts—a surefire recipe for stagnation when a successful workout is one that’s just a little better than the last, like getting another rep or two on just one exercise, for instance. Strength and muscle grow one rep at a time, so you always want a clear goal in mind for every set of every exercise. This is impossible if you don’t know what you did the last time. For example, if you’re about to squat, and you know that in your previous workout, you did 3 sets of 4 reps with 185 pounds, in this workout, your overarching objective is always to get 6 reps in one set (likely your first) with at least 1-to-2 good reps left, but failing that, it’s to get at least one more rep across all sets than last time—13 reps or more in this case.

这种程度的专注和意向性需要一份训练日志，而不是戴着耳机听着死亡金属音乐，咕哝呻吟。这是通往完美训练的大门——在这样的训练中，你会充满活力和专注力，感觉举重比平时轻，离开健身房时感觉精力充沛，而不是筋疲力尽。

This level of focus and intentionality requires a training journal, not grunting and groaning with death metal blaring in your headphones. It’s the gateway to great workouts—ones where you’re full of energy and concentration, where the weights feel lighter than usual, and where you leave the gym feeling invigorated, not wiped out.

要追踪你的力量训练，最简单的三种方式是使用纸笔、智能手机上的记事本应用或锻炼追踪应用。如果你更喜欢纸笔，可以使用空白记事本或锻炼日记本，或者你也可以使用我专门为“更瘦更强壮”项目创建的预设格式的锻炼日记本，名为《男性第一年挑战》（www.）。可供选择的健身应用和日记一样多，我有一个免费的 Stacked，你可以从有些人（比如我）也喜欢用 Excel 或 Google Sheets（我的偏好）。为了方便你使用，我在本书附赠的免费赠品中，包含了相当于一整年的“更胖更瘦更强壮”的训练内容（）。

To track your strength training workouts, the three easiest options are a pen and paper, the notepad app in your smartphone, or a workout tracking app. If you prefer pen and paper, you can use a blank notepad or workout journal, or you may like the pre-formatted workout journal I created specifically for Bigger Leaner Stronger called The Year One Challenge for Men (www.). There are just as many workout apps to choose from as journals, and I have a free one called Stacked, which you can get at . Some people (like me) also like using Excel or Google Sheets (my preference). To make this easy for you, I’ve included an entire year’s worth of Bigger Leaner Stronger training workouts in the free bonus material that comes with this book ().

无论你选择哪种追踪方法，它都需要显示你将进行的训练（以及每组高强度训练的组数和次数范围），并且需要允许你记录训练进展（每组的重量和次数）。如果你能添加一些相关的注释，例如在某组或某项训练中感觉强或弱、感到疼痛、前一天晚上睡不好等等，也会很有帮助。这些注释会在你之后回顾数据时提供参考（“我想知道为什么那次训练我的卧推重量减少了10磅？”）。

Regardless of which method of tracking you choose, it needs to show the workouts you’ll be doing (and the number of hard sets and rep ranges for each), and it needs to allow you to record how it goes (weight and reps for each set). It’s also helpful if you can include relevant notes like feeling strong or weak on a set or exercise, experiencing an ache or pain, not having slept well the night before, etc. These comments give context to your numbers when you come back to them later (“I wonder why my bench press was down 10 pounds that workout?”).

这是一种在模拟或数字记事本或日记中记录所有这些内容的简单方法：

Here’s a simple way to lay all of this out in an analogue or digital notepad or journal:

第一阶段 Phase 1
第一周 Week 1
训练 1 Workout 1
2021年8月23日星期一 Monday 8/23/2021
推 Push

杠铃卧推

Barbell Bench Press

上斜杠铃卧推

Incline Barbell Bench Press

4-6次

4–6 reps

4-6次

4–6 reps

第 1 组：

Set 1:

第 1 组：

Set 1:

第 2 组：

Set 2:

第 2 组：

Set 2:

第 3 组：

Set 3:

第 3 组：

Set 3:

笔记：

Notes:

笔记：

Notes:

哑铃卧推

Dumbbell Bench Press

肱三头肌下压

Triceps Pushdown

6-8次

6–8 reps

6-8次

6–8 reps

第 1 组：

Set 1:

第 1 组：

Set 1:

第 2 组：

Set 2:

第 2 组：

Set 2:

第 3 组：

Set 3:

第 3 组：

Set 3:

笔记：

Notes:

笔记：

Notes:

然后，当你进行这项锻炼时，你可以像这样填写：

Then, when you do this workout, you can fill it out like this:

第一阶段

Phase 1

第一周

Week 1

训练 1

Workout 1

2021年8月23日星期一

Monday 8/23/2021

推

Push

杠铃卧推

Barbell Bench Press

上斜杠铃卧推

Incline Barbell Bench Press

4-6次

4–6 reps

4-6次

4–6 reps

第 1 组：125 x 5

Set 1: 125 x 5

第 1 组：100 x 6

Set 1: 100 x 6

第 2 组：125 x 5

Set 2: 125 x 5

第 2 组：110 x 4

Set 2: 110 x 4

第 3 组：125 x 4

Set 3: 125 x 4

第 3 组：110 x 4

Set 3: 110 x 4

笔记：

Notes:

注意：尽管在此之前在卧推中增加了重量，但感觉仍然很强壮。

Notes: Felt strong despite adding weight on bench press before this.

哑铃卧推

Dumbbell Bench Press

肱三头肌下压

Triceps Pushdown

6-8次

6–8 reps

6-8次

6–8 reps

第 1 组：40 x 6

Set 1: 40 x 6

第 1 组：40 x 8

Set 1: 40 x 8

第 2 组：40 x 6

Set 2: 40 x 6

第 2 组：40 x 7

Set 2: 40 x 7

第 3 组：40 x 7

Set 3: 40 x 7

第 3 组：40 x 6

Set 3: 40 x 6

笔记：

Notes:

注意：最后肱三头肌被锻炼到了。

Notes: Triceps were toast at the end.

这对我们来说是一个重要的时刻。你已经学习了所有重要的饮食和运动原则及策略，现在你终于可以告别“更大更瘦更强壮”的力量训练模式，开始动手实践了！为了让你的第一阶段训练尽可能顺利，在下一章中，我将分享一份快速入门指南，帮助你快速上手。

This is a major moment for us. You’ve learned all of the salient diet and exercise principles and strategies, and you’re officially ready to stop reading about the Bigger Leaner Stronger style of strength training and start doing it! To make your first phase of training as smooth as possible, in the next chapter I’ll share with you a quickstart guide that’ll quickly get you up to speed.

关键要点

Key Takeaways

通过正确观察您的身体成分，您将始终知道自己是在进步（以及是否应该继续努力）还是停滞不前，并改变您的饮食或训练，或两者兼而有之。
By observing your body composition correctly, you’ll always know whether you’re advancing (and whether you should keep plugging away) or stuck, and change your diet or training or both.
每隔一到三天，清晨起床后，裸体、如厕后、进食或饮水前称一次体重。将体重记录在方便取用的地方，例如Excel文件、Google表格或手机记事本应用。每两周，将两次称重的体重加起来，再除以称重次数，即可得出该时间段的平均每日体重。也请记录下来。
Weigh yourself every one-to-three days first thing in the morning, naked, after the bathroom and before eating or drinking anything. Record the numbers somewhere accessible like an Excel file or Google Sheets or the notepad app in your phone. Every two weeks, add your weigh-ins together and divide the sum by the number of weigh-ins to get your average daily weight for the period. Record this as well.
每两周拍摄一次进度照片，记录你的变化。早上起床后、上完厕所后以及进食或饮水前，分别拍摄正面、侧面和背面的照片；尽量露出皮肤（大多数人拍照时都穿着内衣）；如果可能，请保持相同的光线和设置；如果有人帮你拍照，而你想更好地观察肌肉的发育情况，请同时拍摄肌肉收缩和不收缩的照片。
Take progress pictures every two weeks to document your transformation. Take front, side, and back shots first thing in the morning, after using the bathroom and before eating or drinking anything; show as much skin as possible (most people do them in their underwear); keep the lighting and setting the same, if possible; and if you have someone to take pictures of you and you want to better see how your muscles are developing, take both flexed and unflexed pictures.
追踪腰围很有用，因为无论体重如何变化，腰围都是衡量身体脂肪含量的可靠指标。为了正确测量腰围，请在早晨裸体上完厕所后，进食或饮水前进行以下操作：用卷尺绕过裸露的腹部，就在肚脐的位置，确保卷尺笔直（与地面平行）且贴身，但不要太紧以免压迫皮肤。吸气，呼气，直到肺部基本排空，放松腹部（不要吸入），将数值记录在方便的地方（例如运动日志、记事本应用程序、云文档等）。
Tracking your waist circumference is useful because the size of your waist is a reliable indicator of body fatness regardless of what’s happening with your weight. To measure your waist properly, do the following in the morning, naked, after using the bathroom and before eating or drinking anything: wrap a tape measure around your bare stomach, right at your navel, and make sure the tape is straight (parallel to the floor) and snug, but not so tight that it compresses your skin. Breathe in, exhale until your lungs are mostly empty, and with your stomach relaxed (no sucking it in), record the number somewhere handy (workout journal, notepad app, cloud document, etc.).
如果您想收集更多有关身体发育的数据，请每两周进行一次以下测量：胸围、屈臂、肩围、大腿围和屈小腿。
If you’d like to collect even more data on how your body is developing, here are several more measurements to take every two weeks: chest circumference, flexed arms, shoulder circumference, upper-leg circumference, and flexed calves.
要追踪你的力量训练，最简单的三种方式是：纸笔、智能手机上的记事本应用或运动追踪应用。无论你选择哪种追踪方式，它都需要显示你将要进行的训练项目（包括每组高强度训练的组数和次数范围），并且需要允许你记录训练进展（每组的重量和次数）。如果你能记录一些相关的信息，例如在某组或某项训练中感觉强或弱、是否感到疼痛、前一天晚上睡眠不足等等，也会很有帮助。
To track your strength training workouts, the three easiest options are a pen and paper, the notepad app in your smartphone, or a workout tracking app. Regardless of which method of tracking you choose, it needs to show the workouts you’ll be doing and the number of hard sets and rep ranges for each), and it needs to allow you to record how it goes (weight and reps for each set). It’s also helpful if you can include relevant notes like feeling strong or weak on a set or exercise, experiencing an ache or pain, not having slept well the night before, etc.

伟大的想法

The Big Ideas

1. 购买合适的装备。

1. Buy the right gear.

2. 加入合适的健身房或建立合适的家庭健身房。

2. Join the right gym or set up the right home gym.

3. 制定适合您的训练计划。

3. Create a training schedule that works for you.

16

更大、更精简、更强的快速入门指南

The Bigger Leaner Stronger Quickstart Guide

任何飞机大多数时候都会偏离航线，但最终都会回到飞行计划。

Any airplane is off track much of the time but just keeps coming back to the flight plan.

—史蒂芬·柯维

—STEPHEN R. COVEY

T“更大更瘦更强壮”计划的营养部分实施起来很简单——制定膳食计划，去超市购物，然后开始执行——但训练部分比较难，因为你需要考虑装备、健身房、后勤和技术安排等等。因此，为了帮助你顺利完成，我准备了一份五步清单，指导你完成整个过程：

The nutritional component of the Bigger Leaner Stronger program is easy enough to enact—make a meal plan, go grocery shopping, and start following the meal plan—but the training portion is harder to embark on because you have to consider gear, gyms, logistical and technical agendas, and more. Therefore, to help grease the skids, I’ve prepared a five-step checklist that walks you through the whole process:

购买你的用品。
Buy your supplies.
加入或建立健身房。
Join or set up a gym.
制定你的锻炼计划。
Create your workout schedule.
为第一周做好准备。
Prepare for your first week.
完成你的第一周。
Do your first week.

让我们逐一讨论一下。

Let’s go over each.

1.购买耗材

1. Buy Your Supplies

你不需要太多花哨的东西来实现“更大更瘦更强壮”的锻炼计划。唯一必备的就是一把卷尺和一个体重秤，用来追踪你的身体成分；如果你想手动记录你的锻炼，还需要一个笔记本或运动日志。不过，还有其他一些物品也很有用：

You don’t need much in the way of gewgaws to do your Bigger Leaner Stronger workouts. The only must-haves are a measuring tape and a bathroom scale for tracking your body composition and a notepad or workout journal if you want to record your workouts manually. There are other items that can be useful, however:

一双用于更稳定的深蹲和硬拉的举重鞋。
A pair of weightlifting shoes for stabler squatting and deadlifting.
一对用于拉重物的起重带。
A pair of lifting straps for heavy pulling.
一双氯丁橡胶护膝、护胫板或几双及膝袜，用于在硬拉时保护您的小腿。
A pair of neoprene knee sleeves, shin guards, or a couple pairs of knee-high socks for protecting your shins while deadlifting.
一条举重腰带，可以提升你的深蹲和硬拉力量。我推荐一条硬皮材质的举重腰带，厚度9到13毫米，宽度3到4英寸。
A weightlifting belt to boost your squat and deadlift strength. I recommend a powerlifting belt made of rigid leather, 9-to-13 millimeters thick, and 3-to-4 inches wide.
如果你打算跑步或散步进行有氧运动，那么一双舒适的跑鞋必不可少。别在意那些夸大其词的营销宣传，选择一双适合你步行或慢跑的舒适跑鞋就好。
A comfortable pair of running shoes if you’re going to run or walk for your cardio. Ignore most of the marketing puffery used to sell these products and just pick whatever feels the best on your feet when you’re walking or jogging.
家庭健身房的设备（更多详情请见下文）。
Equipment for your home gym (more details to follow).

此外，如果您想要我的具体产品推荐，您可以在本书附带的免费奖励材料中找到（www.biggerleanerstronger.com/bonus）。

Also, if you want my specific product recommendations, you can find them in the free bonus material that comes with this book (www.biggerleanerstronger.com/bonus).

2.加入或开设健身房

2. Join or Set Up a Gym

有些人对健身房望而却步，这我也不怪他们。健身房里传来一阵阵剧烈的呻吟声和咕哝声，一群群想要成为Instagram网红的人在自拍，偶尔还会有面无表情的健美运动员霸占着整排的器械，这些都让健身看起来就像在恒河里裸泳一样诱人。幸运的是，力量训练比以往任何时候都更受欢迎（而且它还在不断涌现），所以现在也比以往任何时候都更容易找到一个干净舒适的健身房，它更像是一个高档的社区中心，而不是一个肮脏的地牢。

Some people are put off by gyms, and I can’t blame them. What with the violent outbursts of groaning and grunting, the gaggles of would-be Instagram celebrities snapping selfies, and the occasional stony-faced bodybuilder laying claim to entire rows of equipment, getting in a workout can seem about as appealing as skinny dipping in the Ganges River. Fortunately, strength training is more popular than ever before (and its star is still rising), so it’s also easier than ever to find a clean and comfortable gym that more resembles a classy community center than a dingy dungeon.

为了找到适合您的健身房，需要考虑以下几点：

To find the right gym for you, there are a few things to take into account:

它有你需要的所有器材吗？我特意设计了“更大更瘦更强壮”的训练计划，配合健身房的标准自由重量和器械，所以你只需要一个至少有卧推架和深蹲架的地方（最好多几个，这样就不用等很久了），一套完整的哑铃，以及一些基本的器械（健身房必须允许硬拉）。
Does it have all of the equipment you’ll need? I explicitly designed the Bigger Leaner Stronger workouts to work with the standard gym complement of free weights and machines, so all you need is a spot with at least one bench press and squat rack (but a few is better so you don’t end up waiting), a full set of dumbbells, and some basic machines (and the gym has to allow deadlifting).
距离比较近吗？我注意到，如果去健身房的通勤时间（总计）超过三十分钟，错过或跳过锻炼的几率就会显著增加。所以，如果可能的话，最好选择离家或办公室比较近的健身房。
Is it relatively nearby? I’ve noticed that when a gym commute is more than about thirty minutes of driving (total), the chances of missing or skipping workouts rises markedly. So, if possible, pick a gym that’s fairly close to your home or office.
价格实惠吗？许多入门级健身房每月费用在 10 到 50 美元之间，具体取决于您的居住地。这些健身房干净整洁，设备齐全，并提供您可能想要的其他便利设施，例如淋浴、毛巾、游泳池等。我最喜欢的入门级健身房是 Gold's Gym、24 Hour Fitness、LA Fitness 和 Anytime Fitness。如果您有预算或愿意花更多钱，每月只需 100 到 300 美元，您就可以享受更优质、更新的设施和设备，以及更多福利，例如健身课程、桑拿浴室和蒸汽浴室、水疗服务等等。我最喜欢的高端健身房特许经营店是 Equinox 和 Life Time Fitness。
Is it affordable? Many entry-level gyms cost $10-to-$50 per month, depending on where you live, and are clean, well-equipped, and have other perks you may want to use, such as showers, towels, a pool, etc. My favorite entry-level franchises are Gold’s Gym, 24 Hour Fitness, LA Fitness, and Anytime Fitness. If you have the budget or inclination to spend more, for $100-to-$300 per month, you can get nicer and newer facilities and equipment and more perks like fitness classes, saunas and steam rooms, spa services, and more. My favorite premium gym franchises are Equinox and Life Time Fitness.
你喜欢吗？听起来可能有点傻，但你越喜欢在健身房训练，你就会越喜欢锻炼，你的训练计划也会做得更好。所以，如果你有幸有几家健身房可供选择，那就选择你最喜欢的那家，即使它不是最高端的（我目前在佛罗里达州奥卡拉一家很棒的Gold's Gym健身房训练，我不会用它换任何我去过的高端健身房）。同样，如果你真正喜欢的健身房比你不喜欢的健身房贵一点，而且你负担得起升级，那就升级吧——你将获得数倍于额外投资的回报，你会获得更有价值的回报——肌肉、力量、健康和活力。
Do you like it? It may sound silly, but the more you like training at your gym, the more you’ll like working out in general and the better you’ll do on the program. So if you’re fortunate enough to have several gyms to choose from, go with the one that you like best, even if it’s not the fanciest of the lot (I currently train at an awesome Gold’s Gym in Ocala, Florida that I wouldn’t trade for any of the higher-end gyms I’ve been to). By the same token, if the gym you really like costs a bit more than something you don’t like and you can afford the upgrade, do it—you’ll get many times your additional investment back in the more valuable coin of muscle, strength, and health and vitality.

你也可以在家健身房锻炼，但这有其优缺点。一方面，它非常方便——你不用开车，可以随时训练，不用担心节假日或其他限制。另一方面，你也无需等待器材，可以确保所有设备都保持干净整洁、功能齐全。用你喜欢的装饰来装饰健身房，播放你最喜欢的音乐，可以让你的训练更有趣。此外，你不用往返健身房，也不用支付月费，还可以节省不少时间和金钱。

You can also train in a home gym, which has its pros and cons. On the one hand, you can’t beat the convenience—you don’t have to get in the car and you can train whenever you want and don’t need to worry about holiday hours or other restrictions. You also never have to wait for equipment and can ensure everything stays clean and functional, and decorating the space with whatever takes your fancy and blaring your favorite music can make your training more fun. There’s quite a bit of time and money to be saved too when you don’t have to get to and from the gym and pay monthly dues.

然而，家庭健身房也有其弊端。如果你想要新设备，至少需要1000到1500美元的硬件设备来实现“更大更瘦更强壮”的锻炼目标。如果你想寻找二手设备的优惠，Facebook Marketplace、Craigslist和eBay都是不错的选择。你还需要至少100到200平方英尺的空间来安装基本的杠铃和哑铃器材，如果你想添加一些额外的设备来扩展你的锻炼选择，那么空间需要翻倍甚至三倍（作为参考，普通的两车位车库面积约为650平方英尺）。你还需要一个地面是水泥地板的房间，最好是位于房屋底层或地下室，因为地毯、瓷砖和木地板容易被损坏，而在楼上锻炼可能会吓到别人，或者损坏地板甚至框架。虽然大多数人喜欢步行去健身房而不是开车，但在家锻炼通常意味着独自一人，你可能会发现这不如在健身房和友好的训练伙伴一起锻炼那么愉快。众所周知，在家锻炼很容易受到访客、孩子、宠物、配偶或伴侣等的干扰。你还必须愿意花时间清洁、维护、修理和更换你的设备，否则它们会慢慢老化。

A home gym comes with tradeoffs, however. If you want new equipment, you’ll need at least $1,000-to-$1,500 in hardware for your Bigger Leaner Stronger workouts. If you want to look for deals on used equipment, Facebook Marketplace, Craigslist, and eBay are good resources for this. You’ll also need at least 100-to-200 square feet for a barebones barbell-and-dumbbells setup and double or triple that if you want to include some additional equipment to expand your exercise options (and for reference, the average two-car garage is about 650 square feet). You’ll also want a room with a concrete floor that’s on the ground floor of your home or in the basement because carpet, tile, and wood will get damaged, and working out on an upper level can scare others or damage the floor or even the framework. Although most people like being able to walk to their gym instead of driving, working out at home usually means working out alone, and you may find that less enjoyable than at a gym with a friendly training partner. Home workouts are also notoriously susceptible to interruptions by visitors, kids, pets, your spouse or partner, etc. You have to be willing to take the time to clean, maintain, repair, and replace your equipment, too, or it’ll slowly go to seed.

综合考虑，如果你在家训练需要做出太多妥协，我推荐商业健身房。例如，如果我必须在简陋的家庭健身房和简陋但设备齐全的本地健身房之间做出选择，我会选择后者，因为它的锻炼效果更好，而且只有当家庭健身房具备我下面分享的所有设备时，我才会考虑换到商业健身房。

All things considered, I’d recommend a commercial gym if you have to compromise too much to train at home. For example, if I had to choose between a meager home gym and a plain but well-appointed local gym, I’d take the latter because it’ll mean better workouts and results, and I’d only think about changing to a home gym if it had all of the equipment that I share below.

然而，如果您要在家里进行“Bigger Leaner Stronger”健身计划，您将需要以下设备：

If you’ll be doing Bigger Leaner Stronger at home, however, you’ll want the following equipment:

一根杠铃。准备一根87英寸长、45磅（20公斤）的杠铃，杆身（握住的部分）宽28.5毫米。
A barbell. Get an 87-inch long, 45-pound (20-kilogram) bar with a 28.5-mm wide shaft (the part you grip).
一套杠铃片。一开始先准备两块2.5磅、5磅、10磅和25磅的杠铃片，以及四到六块45磅的杠铃片（具体取决于你的体力），随着力量的增强，可以增加杠铃片的数量（10磅和45磅的杠铃片越多就足够了）。另外，要选择圆形杠铃片，而不是多边形杠铃片，因为多边形杠铃片在你硬拉和划船时会移动。
A set of weight plates. Start with two 2.5-, 5-, 10-, and 25-pound plates, as well as four-to-six 45-pound plates, depending on how strong you are, and then add plates as you get stronger (more 10- and 45-pound plates should suffice). Also, get round plates and not polygonal ones, which move around when you deadlift and row.
一套哑铃。你有两种选择：普通哑铃（每个哑铃的重量固定）和可调节哑铃（每个哑铃的重量可以调节）。普通哑铃最容易操作，但也比较占空间。不过，如果你有空间，我推荐普通哑铃。一开始，你可以选择一套重量在10到80磅之间、以5磅为增量的哑铃。随着你的力量增强，可以逐渐增加哑铃。如果需要，你可以换成10磅的哑铃，并使用小哑铃片（重量在0.25到1.25磅之间、可以连接到哑铃上的小哑铃片）来填补空隙。与普通哑铃相比，可调节哑铃占用空间较小，但使用起来比较不方便。话虽如此，它们确实能达到预期的效果。所以，如果你需要这样选择，最好选择每个哑铃至少能增加50磅的型号。如果它们不允许你以后再增加重量（例如Bowflex），可以考虑选择90到100磅的型号，或者选择那些可以随着你力量的增强而逐渐增加重量的产品（例如PowerBlock）。这样，你就不必在六个月左右后就买一整套新的哑铃了。
A set of dumbbells. You have two options here: Regular dumbbells (each is a fixed amount of weight) and adjustable dumbbells (each dumbbell’s weight can be adjusted). Regular dumbbells are the easiest to handle, but they also take up a lot of space. If you have the room, however, I recommend regular dumbbells. Start with a set that ranges from 10-to-80 pounds per dumbbell in 5-pound increments. You can add more dumbbells later, as you get stronger, and if you need to, you can switch to 10-pound increases with fractional plates (small plates ranging from 0.25-to-1.25 pounds that can be attached to dumbbells) for filling in the gaps. In contrast to regular dumbbells, adjustable ones have a small footprint but are more awkward to use. That said, they can get the job done, so if you need to go this route, get ones that go up to at least 50 pounds per dumbbell, and if they don’t allow you to add further weight later (Bowflex, for instance), consider a model that goes up to 90-to-100 pounds or choose a product that can be gradually augmented as you get stronger (PowerBlock, for example). This way, you won’t have to buy a whole new set of dumbbells after your first six months or so.
一套杠铃环。这些扣环可以防止杠铃片从杠铃上滑落。
A set of barbell collars. These are clasps that prevent plates from slipping off the barbell.
可调节长凳。这是一种带轮子的软垫长凳，可以平放或竖直放置，方便你进行各种坐姿、卧姿练习，以及其他需要稳定表面的练习。
An adjustable bench. This is a padded bench with wheels that can be put flat or upright, allowing you to do many seated and lying exercises among others that require a stable surface.
一套橡胶地板砖。这些橡胶互锁砖适用于硬拉和划船训练，不会损坏地板或杠铃片，也不会发出噪音。
A set of rubber flooring tiles. These are rubber interlocking tiles for deadlifting and rowing without damaging your floor or plates or making a racket.
深蹲架（也称为深蹲架）。这是一个高大的金属框架，带有可移动的挂钩，用于固定杠铃，并配有安全销，以便在单独训练时提供额外的安全保障。使用深蹲架，您可以进行各种类型的深蹲、卧推、硬拉和其他杠铃练习。许多深蹲架还配有内置引体向上杆。
A power rack (also called a squat rack). This is a tall metal frame with movable hooks for holding a barbell and safety pins for extra safety when training alone. With a power rack, you can do various types of squats, bench presses, deadlifts, and other barbell exercises. Many power racks also come with a built-in pull-up bar.
双杠臂屈伸架（也称为双杠臂屈伸杆或双杠臂屈伸站）。这是一个用于自重双杠臂屈伸和划船的金属框架。大多数力量训练架制造商也生产可以挂在训练架上的双杠臂屈伸站，非常方便。
A dip stand (also called a dip bar and dip station). This is a metal frame for bodyweight dips and rows. Most power rack manufacturers also make dip stations that can be hooked onto their racks, which is convenient.
引体向上腰带。这是一种合成纤维或皮革材质的腰带，带有一个钩子，可以在做引体向上、引体向上或双杠臂屈伸时用来挂杠铃片。
A dip belt. This is a synthetic or leather belt with a hook for holding weight plates when doing dips, pull-ups, or chin-ups.
（可选）引体向上杆。这是一种安装在门口的杆，用于练习引体向上和引体向上。如果你的健身架自带引体向上杆，就不需要了。
(Optional) A pull-up bar. This is a bar you install in a doorway for doing pull-ups and chin-ups. If your power rack comes with a pull-up bar, you don’t need this.
（可选）力量训练架。这是一个金属框架，用于引体向上、引体向上、双杠臂屈伸和抬腿（腹肌训练）。如果你有了这个，你就不需要双杠臂屈伸架或引体向上杆了。如果你的力量训练架可以安装双杠臂屈伸站并配有引体向上杆，你就不需要这个了。
(Optional) Power tower. This is a metal frame for pull-ups, chin-ups, dips, and leg raises (abs). If you get this, you don’t need a dip stand or pull-up bar, and if your power rack can be fit with a dip station and comes with a pull-up bar, you don’t need this.
（可选）六角杠铃（也称为六角杠铃）。这是一种用于六角杠铃硬拉的特殊杠铃。
(Optional) A trap-bar (also called a hex bar). This is a special type of barbell for the trap-bar deadlift.

使用此设置，您将无法完成第14章和奖励材料中的所有练习，但可以完成大部分练习。对于您没有器材进行的练习，您可以将其替换为第13章中描述的练习。

With this setup, you won’t be able to do all of the exercises in the workouts in chapter 14 and in the bonus material, but you’ll be able to do most of them. For the exercises you don’t have the equipment for, you can swap them for ones you do as described in chapter 13.

现在，如果您有资金和空间为您的家庭健身房购买更多设备，我还建议您：

Now, if you have funds and room to buy more equipment for your home gym, here’s what else I’d recommend:

一套壶铃。壶铃是球形的，带有类似哑铃的手柄，可用于各种锻炼。一套合适的入门壶铃重量从10磅到50磅不等，以5磅为增量。
A set of kettlebells. These are spherical weights with a handle similar to dumbbells that can be used for a variety of exercises. A good starter set goes from 10-to-50 pounds in 5-pound increments.
硬拉杠铃起重器。这是一个杠杆，可以让你把杠铃抬离地面几英寸，以便装卸杠铃片。
A deadlift bar jack. This is a lever that allows you to lift the barbell a few inches off the ground for loading and unloading plates.
一组缓冲板。这些是厚实的橡胶配重板，掉落到地板上时产生的噪音和振动较小。
A set of bumper plates. These are thick, rubberized weight plates that create less noise and vibration when dropped on the floor.
腿弯举机（最好是坐式）。除了一些硬拉变式动作外，很少有训练腿筋的练习可以只用杠铃和哑铃来完成。腿弯举机可以有效地锻炼这些肌肉。
A hamstring curl machine (ideally, a seated one). Aside from a few deadlift variations, there aren’t many hamstring exercises you can do with just a barbell and dumbbells. A hamstring curl machine allows you to effectively target these muscles.
拉力器。这台机器可以让你做肱三头肌下压、拉力器弯举、拉力器侧平举以及其他各种孤立练习，这些练习的肌肉训练方式与自由重量训练略有不同。
A cable machine. This machine allows you to do triceps pushdowns, cable curls, cable side raises, and myriad other isolation exercises that train your muscles in slightly different ways than with free weights.
腿部推举器。这能让你在深蹲后继续训练股四头肌。
A leg press. This allows you to keep training your quads after your back is beat from squats.
引体向上训练机。除了引体向上、引体向上和其他一些练习外，很难像使用引体向上训练机那样集中训练背阔肌。
A lat pulldown machine. Aside from chin-ups, pull-ups, and a few other exercises, it’s difficult to focus on the lats like you can with a lat pulldown machine.
水平划船机。与大多数杠铃和哑铃划船练习不同，水平划船机可以让你训练上背部和背阔肌，而不会对下背部造成负担。
A horizontal row machine. Unlike most barbell and dumbbell row exercises, a horizontal row machine allows you to train your upper back and lats without taxing your lower back.

您可以购买无数其他工具和玩具，但通过我刚刚给您的清单，您将拥有一流的家庭健身房，其中有您打造梦想身材所需的一切。

There are countless other tools and toys you can buy, but with the lists I’ve just given you, you’ll have a first-rate home gym with everything you need to build the body of your dreams.

3.制定你的锻炼计划

3. Create Your Workout Schedule

生活总是忙碌不已，每天24小时总是感觉时间不够用。正如我在我的书《锻炼动力小黑书》中所说：

Life is hectic and it always feels like there’s never enough time in the 24 hours we get each day. As I say in my book The Little Black Book of Workout Motivation:

谁有时间去做我们想做的事情的一半？很遗憾，生活并没有为你准备好大把的时间，让你在禅宗般的舒适和孤独中训练。加入俱乐部吧。面对现实，你终将带着一长串待办事项清单死去。确保‘开始训练’不在你的清单上。

“Who has the time for half of all the stuff we want to do? I’m sorry that life isn’t gift wrapping a chunk of your days so you can train in Zen-like comfort and solitude. Join the club. Face the fact that you’re going to die with a long to-do list. Make damn sure ‘start training’ isn’t on that list.”

我们在这里真正谈论的是优先事项。我们必须把健身放在首位，只有这样我们才能“找到时间”来锻炼。值得庆幸的是，我们不需要找那么多时间来完成所有工作。您可能还记得第 14 章中提到过，您有三种“更大更精瘦更强壮”的锻炼计划可供选择——五天、四天和三天。而且如前所述，五天的计划胜过四天和三天的计划，而四天的计划胜过三天的计划。但是所有这些计划都可以获得很好的效果，所以不要觉得四天或五天的计划是必需的。

What we’re really talking about here is priorities. We have to make our fitness a priority and only then will we be able to “find the time” to get our workouts in. Thankfully, we don’t need to find that much time to make it all work. As you’ll recall from chapter 14, you have three Bigger Leaner Stronger workout routines to choose from—a five-day, a four-day, and a three-day. And as stated before, the five-day routine beats the four- and three-day routines, and the four-day routine beats the three-day. But you can get great results with all of them, so don’t feel that the four- or five-day routine is required.

因此，要制定你的锻炼计划，首先要确定你的力量训练时间。通常情况下，你可以随意安排，但尽量将力量训练时间均匀地安排在一周内（例如，周一、周三、周五，而不是周一、周二、周三）。此外，许多人喜欢在工作日进行力量训练，周末休息，这样他们就可以自由地进行有氧运动或其他活动。

So to create your workout routine, let’s first decide when you’ll do your strength training. For the most part, you can set this up however you’d like, but do try to space your strength training workouts evenly throughout the week (Monday, Wednesday, and Friday, instead of Monday, Tuesday, and Wednesday, for instance). Also, many people enjoy strength training during the week and taking the weekends off so they’re free to do cardio or other activities.

如果您计划进行有氧运动，以下是一些合理安排有氧运动的提示：

If you plan on doing cardio, here are some tips for scheduling it properly:

在没有力量训练的日子里，尽量进行有氧运动。但如果实在无法进行，也请先进行力量训练，并尽量在进行有氧运动前至少等待3到6个小时（时间越长越好）。这样可以减少有氧运动干扰力量训练的可能性。

Try to do cardio on days with no strength training, but when that’s not possible, try to do your strength training first, and try to wait at least 3-to-6 hours before doing your cardio workout (the longer, the better). This decreases the chances of your cardio workouts interfering with your strength training.

如果在同一天进行力量训练和有氧训练，尽量在上肢训练日进行有氧训练。这样可以避免在同一天同时训练同一肌肉群，从而最大限度地减少有氧训练对力量训练的影响。

When combining strength training and cardio on the same days, try to do cardio on upper-body days. This also helps minimize the impact of your cardio on your strength training by not exposing the same muscle groups to both on the same days.

确保每周至少有一天休息日，不进行任何剧烈的体力活动（低强度的有氧运动就可以）。

Make sure you have at least one rest day per week where you don’t do any vigorous physical activities (low-intensity cardio is fine).

以下是一些符合我们标准的锻炼计划示例：

Here are some examples of workout routines that meet our criteria:

星期一

Mon.

星期二

Tue.

星期三

Wed.

星期四

Thu.

星期五

Fri.

星期六

Sat.

太阳。

Sun.

早晨

Morning

推

Push

拉

Pull

上身A

Upper Body A

腿

Legs

上身B

Upper Body B

有氧运动

Cardio

下午/晚上

Afternoon/ Evening

有氧运动

Cardio

有氧运动

Cardio

星期一

Mon.

星期二

Tue.

星期三

Wed.

星期四

Thu.

星期五

Fri.

星期六

Sat.

太阳。

Sun.

早晨

Morning

推

Push

拉

Pull

有氧运动

Cardio

上身

Upper Body

腿

Legs

有氧运动

Cardio

下午/晚上

Afternoon/ Evening

有氧运动

Cardio

星期一

Mon.

星期二

Tue.

星期三

Wed.

星期四

Thu.

星期五

Fri.

星期六

Sat.

太阳。

Sun.

早晨

Morning

推

Push

有氧运动

Cardio

拉

Pull

有氧运动

Cardio

腿

Legs

有氧运动

Cardio

下午/晚上

Afternoon/ Evening

接下来，想想你的日程安排，以及为了遵循它你还需要做些什么。如果你想在早上上班前进行训练，你需要几点起床？前一天晚上你需要几点上床睡觉才能确保充分休息？或者，如果你计划下班后去健身房，你需要几点离开办公室，留出一个小时左右的时间进行锻炼？为你能想到的任何重要前提条件，创建“何时何地”（参见第六章）的“什么-何时-何地”陈述，并写下来。

Next, think about your schedule and what else has to happen for you to follow it. If you want to train first thing in the morning before work, what time will you need to wake up? And what time will you need to be in bed the night before to ensure you’re well rested? Or if your plan is to hit the gym after work, what time will you need to leave the office to have an hour or so for your workouts? Create what–when–where statements (from chapter 6) for any important preconditions you can think of and write them down.

现在反思一下你的“何时何地”陈述，并找出它们可能出错的地方。如果你不得不错过一次锻炼怎么办？你会怎么做？改天再做还是跳过？（两者都可以。）如果你去健身房快迟到了怎么办？你可以待更长时间还是需要缩短锻炼时间？旅行时你会做什么？你会像往常一样找到健身房训练，还是会选择其他方式，比如只用哑铃或自重训练，或者其他什么？针对你可能时常遇到的障碍，制定“如果-那么”陈述（也来自第六章），并把它们写下来。

Now reflect on your what–when–where statements and search for ways they can go astray. What if you have to miss a workout? What will you do? Do it on another day or skip it? (Either is fine.) What about when you’re running late to the gym? Can you stay longer or do you need to shorten the workout? What will you do when you travel? Will you find a gym and train as usual or do something else like a dumbbell-only or bodyweight routine or something else? Formulate if–then statements (also from chapter 6) for the hurdles you’re likely to face now and again, and write them down.

4.为第一周做好准备

4. Prepare for Your First Week

现在你已经知道开始训练需要什么，以及在何时何地进行训练了，剩下的就是，嗯，开始训练！那么你什么时候正式开始训练计划呢？下周？废话！今天怎么样？或者明天？这样比较合适！

You now know what you need to start training and where and when to do it, so all that remains now is, well, doing it! So when will you officially start the program? Next week? Hogwash! How about today? Or tomorrow? That’s more like it!

在你开始首次“更瘦更强壮”训练之前，还有最后一点准备工作：确保你知道如何完成书中的所有练习，方法是观看本书附赠材料（www.biggerleanerstronger.com/bonus）中链接的视频。还要记住，书中还包含整理整齐的Excel和Google电子表格，其中包含一年的训练内容，你可以轻松阅读和练习。

A final bit of groundwork before you do your inaugural Bigger Leaner Stronger workout: Make certain that you know how to do all of the exercises in it by reviewing the videos linked in the bonus material that comes with this book (www.biggerleanerstronger.com/bonus). Remember too that it also contains neatly organized Excel and Google spreadsheets with a year’s worth of workouts that you can simply read and do.

5.做好第一周的准备

5. Do Your First Week

第一周的主要目标是开始适应这些练习（记住，在最初的一两个月里，主要的复合动作至少会有点生疏），并学习你的训练重量，所以如果你感觉自己正在慢慢适应这个计划，不要感到羞愧。事实上，这正是我希望你做的。为此，在第一周，一旦你能够完成一个最高次数组，并留出5次左右的次数（轻松组），而不是0到2次的次数（剧烈组），你就可以停止增加重量了。

The main goals of week one are to start getting comfortable with the exercises (remember, the primary compound movements will be at least a little awk for the first month or two) and to learn your working weights, so don’t be ashamed if you feel like you’re easing into the program. In fact, that’s exactly what I want you to do, and to that end, in your first week, you can stop adding weight once you’re able to do a top-rep set with 5 or so reps in reserve (easy), instead of 0-to-2 reps in reserve (strenuous).

为什么要这样做？如果你是力量训练新手，并试图立即投入其中，你可能会感到肌肉酸痛，甚至影响你的日常生活，甚至影响接下来一周的训练。然而，研究表明，从一周的低强度训练开始，可以避免这种情况。

Why do this? If you’re new to strength training and try to tear right into it, you’ll likely experience so much muscle soreness that it’ll interfere with your daily living and even the following week’s workouts. Research shows that you prevent this by starting with a week of lighter training, however.

因此，如果您要确定杠铃卧推的起始重量，您的组数可能如下所示：

So, if you’re figuring out your starting weights for the barbell bench press, your sets might look like this:

95 x 6（简单，10 分中 3 分）

95 x 6 (easy, 3 out of 10)

105 x 6（稍微难一点，10 分中得 4 分）

105 x 6 (a little harder, 4 out of 10)

115 x 6（较难，10 分中得 5 分）

115 x 6 (harder, 5 out of 10)

然后再做两组 115 x 6 的练习，然后进行下一个练习。

Then you’d do two more sets with 115 x 6, and move on to your next exercise.

另外，如果第一个月过得有点艰难，也不要灰心。我清楚地记得第一个月：我感到虚弱、笨拙、不安，但我知道，即使是健身房里最健美的人，也必须经历多次这样的考验才能赢得成功。最初的挣扎并不意味着它不值得，或者你不值得——恰恰相反。一开始的压力表明了你的价值，而胜利就是证明你的价值。

Also, don’t be dismayed if your first month is a bit of a brute. I remember month one clearly: I felt weak, clumsy, and uneasy, but I knew that even the fittest people in the gym had to run this gauntlet many times to win their spurs. The initial struggle isn’t a sign that it’s not worth it or you’re not worthy—it’s the other way around. The strain at the start signals worth and to prevail is to prove you’re worthy.

改变你的身体不仅仅是增加和去除紧绷和松软的组织——你正在为成为你想成为的人而牺牲你自己。你正在挥舞钢铁来打造一个新的形态——一种热与火、锤与砧、雷与闪电的神秘行为。这不是挖鼻孔或挤粉刺。这很难，就像它应该的那样。但它并没有那么难。我不是要你打蜜獾或吃油炸狼蛛。我只要求你拿起东西又放下，直到你的肌肉燃烧、身体酸痛。然后再做一次。再做一次。我也不要求你总是喜欢它，因为你不会——你不会享受每一次锻炼。但你总是会享受锻炼。记住这一点。

Transforming your body is much more than merely adding and removing tight and squishy tissues, too—you’re sacrificing who you are for who you want to be. You’re wielding iron and steel to forge a new form—a mystical act of heat and fire, hammer and anvil, thunder and lightning. It’s not picking your nose or popping a pimple. It’s hard, just as it’s supposed to be. But it’s not that hard. I’m not asking you to slap a honey badger or eat a fried tarantula. I’m only asking you to pick stuff up and put it down until your muscles burn and your body aches. And then do it again. And again. I’m not asking you to always like it, either, because you won’t—you’re not going to enjoy every workout. You’ll always enjoy having worked out, though. Remember that.

无论如何，这里让我们快速回顾一下锻炼时需要记住的一些比较重要的要点：

At any rate, here’s a quick refresher on some of the more important points to remember when you’re doing your workouts:

一次做一个练习，在做下一个练习之前，完成每个练习的所有困难组。
Do exercises one at a time and finish all of the hard sets for each before doing the next.
一些器械和自由重量练习需要进行热身组。在这种情况下，在进行高强度训练之前，最好先进行两组热身。第一组，用高强度训练重量的50%左右做6次，然后休息一分钟。第二组，用高强度训练重量的70%左右做4次，然后休息一分钟。
You need to do warm-up sets for some machine and free-weight exercises. When this is the case, do two warm-up sets before your hard sets. On the first set, do 6 reps with about 50 percent of your hard-set weight, and rest for a minute. On the second, do 4 reps with about 70 percent of your hard-set weight, and rest for a minute.
对于主要练习，每组高强度练习之间休息三到四分钟，对于辅助练习，每组高强度练习之间休息两到三分钟。
For primary exercises, rest three-to-four minutes between hard sets, and for accessory exercises, two-to-three minutes.
所有练习都采用双倍递增法，先增加次数，再增加重量。具体做法是，在主要练习中，当你完成一个高次数组，且至少还剩下1-2个良好次数时，增加重量；在辅助练习中，当你完成一个高次数组，且至少还剩下0-1个良好次数时，增加重量。
For all exercises, use double progression to first increase the reps and then the weight. To do this, increase the weight on a primary exercise when you do one top-rep set with at least 1-to-2 good reps left, and on an accessory exercise when you do one top-rep set with at least 0-to-1 good reps left.
一般来说，你在锻炼中每增加 10 磅（总计），就会减少 2 次重复，而每减少 10 磅，就会增加 2 次重复。
Generally, you’ll lose about 2 reps for every 10 pounds (total) you add to an exercise, and gain 2 reps for every 10 pounds you remove.
在所有主要练习的困难组结束时，剩余 1 到 2 次良好重复次数（距离力竭还有 2 到 3 次重复次数），在所有辅助练习的困难组结束时，剩余 0 到 1 次良好重复次数（距离力竭还有 1 到 2 次重复次数）。
End all hard sets of primary exercises with 1-to-2 good reps left (2-to-3 reps from failure) and all hard sets of accessory exercises with 0-to-1 good reps left (1-to-2 reps from failure).
所有练习均采用“1-0-1”重复节奏——练习的第一部分约一秒，短暂停顿，第二部分约一秒。
Use a “1-0-1” rep tempo for all exercises—about one second for the first part of the exercise, a brief pause, and about one second for the second part.
要检查或排除您的表格故障，请拍摄自己的视频并将您的技术与您在奖励材料的视频中看到的技术进行比较。
To inspect or troubleshoot your form, take a video of yourself and compare your technique to what you see in the videos from the bonus material.
如果某项运动让你感觉不舒服（比如关节感觉奇怪或疼痛，尤其是身体一侧），请立即停止，休息几分钟，然后再尝试进行该运动。如果感觉仍然不舒服，请换成其他类似的、没有不适感的运动。
If an exercise feels bad (you experience a strange or painful sensation in your joints, especially on one side of your body), stop immediately, rest for a couple of minutes, and try the exercise again. If it continues giving you trouble, substitute it with another similar exercise that doesn’t.
每周将有氧运动限制在几个小时，主要是低强度和中等强度的运动
Limit your cardio to a couple of hours of mostly low- and moderate-intensity exercise per week

即使你对阻力训练并不陌生，你也应该预料到在第一个月左右会感到相当程度的肌肉酸痛。“更大更瘦更强壮”训练计划会让你的身体更加强壮，如果你想提高身体的适应能力，那么在第一个月里，每晚最好多睡三十分钟。（如果在健身房内外都有很大改善，那就坚持下去吧！）

You should also expect a fair amount of muscle soreness for the first month or so, even if you’re not new to resistance training. Bigger Leaner Stronger will put your body on its mettle, and if you want to boost its ability to adapt, get thirty minutes of extra sleep each night for the first month. (And keep doing this if it makes a big difference inside and outside of the gym!)

我在本书开头就说过，这不是一本随便读读的书，而是一本需要你付诸实践的书。现在，是时候行动起来，走进健身房了。你也应该继续阅读，因为我还有很多关于如何获得和保持健康的知识要教你，但接下来的所有内容都是为了补充（就本书的下一节而言，确实是补充）你在厨房和健身房的工作。你越早遵循你的饮食和训练计划，就能越早实施计划的其余部分。

Early on in this book, I said it isn’t one you just read. It’s one that you do. And now it’s time to get off the mark and into the gym. You should keep reading as well because I have more to teach you about getting and staying fit and healthy, but everything that follows is meant to supplement (literally, in the case of the next section of this book) your work in the kitchen and gym. The sooner you’re following your meal and training plans, the sooner you can implement the rest of the program.

一切就绪了吗？是不是感觉有点儿胆怯？太好了！这正是你应该有的感觉——每个人都会经历的“赛前紧张”，即使是职业运动员也不例外。这种感觉并不是有什么不对劲的警告，也不是需要“冷静下来”或“停止担忧”的信号。研究表明，与其压抑这些感觉，不如利用它们来提高表现，只需对自己说“我很兴奋！”。这种重新调整可以把你的态度从科学家所说的威胁心态（焦虑和不情愿）转变为机遇心态（自信和积极）。所以，投入到这种状态吧。你感觉心跳加快了吗？血液流动得更快了吗？呼吸也加快了吗？完美！出发！让我看看你的实力！

Are you all set? Maybe feeling a little gun-shy? Great! That’s precisely how you should feel—the “pre-event nerves” that everyone regularly experiences, even professional athletes. Such feelings aren’t a warning that something is wrong or a sign that you need to “settle down” or “stop worrying.” Rather than suppressing these sensations, research shows that you can harness them for better performance by simply saying to yourself “I’m excited!” This reframe shifts your attitude from what scientists call a threat mindset (anxious and reluctant) to an opportunity mindset (confident and positive). So lean into this state. Do you feel your heart beating a little faster? Is your blood pumping a little harder? Are you breathing a little faster? Perfect! Let’s go! Show me what you’re made of!

第 5 部分

Part 5 您所需的最后补充建议

The Last Supplement Advice You’ll Ever Need

伟大的想法

The Big Ideas

1. 补充剂从定义上来说只是补充，不是必需的。

1. Supplements are supplementary by definition, not vital.

2. 你不需要补充剂就能拥有你想要的身材。

2. You don’t need supplements to get the body you want.

3. 您应该考虑服用四种补充剂来改善该计划的效果。

3. There are four supplements you should consider taking to improve your results on the program.

17

智能补充剂购买指南

The Smart Supplement Buyer’s Guide

在这个相信凡事都有捷径的时代，我们能学到的最大教训是，从长远来看，最困难的路也是最容易的路。

In this age, which believes that there is a shortcut to everything, the greatest lesson to be learned is that the most difficult way is, in the long run, the easiest.

—亨利·米勒

—HENRY MILLER

“你们卖什么类型的补品？”我曾经问过一位熟人。

“What type of supplements do you sell?” I once asked an acquaintance.

他耸耸肩。“瓶装药丸，兄弟。”

He shrugged. “Pills in a bottle, brother.”

我皱起了眉头。他是认真的吗？

I frowned. Was he serious?

“它很光滑，对吧？”安东尼咧嘴一笑说道。

“It’s pretty slick, right?” Anthony said with a sideways grin.

这个人物的生意很简单。他每月在点击付费广告上花费约200万美元，销售额却几乎翻了一番。他究竟在卖什么“瓶中药丸”？安东尼一无所知。他连成分都说不出来。但他知道的是，一瓶药的成本是3美元，售价却高达39.99美元。他还知道，在顾客最终想出办法阻止他每月刷信用卡之前，他平均能从顾客那里赚到近100美元。哦，对了，他还知道，他耗资数百万美元翻新他价值数百万美元的豪宅，进展非常顺利。

This character had a simple business. He spent about $2 million per month on pay-per-click advertising to make close to double that in sales. What kind of “pills in a bottle” was he selling, exactly? Anthony didn’t know. He couldn’t tell me a single ingredient. What he did know, however, is a bottle cost him $3 to make and sold for $39.99. He also knew that, on average, he got close to $100 out of customers before they finally figured out how to stop him from charging their credit cards every month. Oh, and he also knew that his million-dollar renovation of his multimillion-dollar mansion was coming along splendidly.

刚进健身行业的时候，我以为安东尼是个异类，一个害群之马。可惜，我错了。像他这样的人很常见。事实上，本·克诺比的那句名言最能描述补剂行业：“一个充斥着败类和邪恶的肮脏巢穴。” 真的。假新闻、伪科学、假产品——在补剂行业里，你什么都能找到。这几乎有点好笑……但又有点儿不好笑。

When I first entered the fitness industry, I thought Anthony was an anomaly. A bad apple in the bushel. Sadly, I was wrong. People like him are the norm. In fact, the supplement industry is best described by Ben Kenobi’s famous words: “a wretched hive of scum and villainy.” Seriously. Fake news, fake science, fake products—you can find it all in the supplement racket. It’s almost funny … in the not-so-funny kind of way.

不相信吗？2015年，纽约州总检察长办公室指控四家全国性零售商销售的膳食补充剂存在欺诈行为，且在许多情况下含有未列出的成分。当局表示，他们已对沃尔玛、沃尔格林、塔吉特和健安喜等零售商旗下的热门草药补充剂品牌进行了测试，结果显示，大约五分之四的产品根本不含有标签上列出的任何草药成分。在许多情况下，这些补充剂只含有廉价的填充剂，例如大米和室内植物，或可能对食物过敏者有害的物质。

Don’t believe me? In 2015, the New York State Attorney General’s office accused four national retailers of selling dietary supplements that were fraudulent and in many cases contaminated with unlisted ingredients. The authorities said they had run tests on popular store brands of herbal supplements at the retailers—Walmart, Walgreens, Target, and GNC—which showed that roughly four out of five of the products contained none of the herbs listed on their labels. In many cases, the supplements contained little more than cheap fillers like rice and house plants, or substances that could be hazardous to people with food allergies.

根据密歇根州律师事务所 Barbat、Mansour 和 Suciu 在 2015 年获得的实验室测试，包括 Giant Sports、MusclePharm、CVS Health、4 Dimension Nutrition、NBTY 和 Inner Armour 在内的许多运动补剂品牌都在其蛋白粉中混入廉价填充剂以降低成本，并伪造补剂成分表以掩盖其踪迹。

According to lab tests obtained by the Michigan law firm Barbat, Mansour and Suciu in 2015, a number of sports supplement brands including Giant Sports, MusclePharm, CVS Health, 4 Dimension Nutrition, NBTY, and Inner Armour were mixing cheap fillers into their protein powders to bring down costs and were falsifying their supplement fact panels to cover their tracks.

更糟糕的是营养补充剂公司 Driven Sports，该公司于 2013 年因在其热门运动前补充剂“Craze”中添加类似甲基苯丙胺的药物而遭美国食品药品监督管理局 (FDA) 处罚。据说，冰毒会使一些运动强度相当大。哦，对了，他们的首席执行官之前也因销售合成代谢类固醇和非法减肥药而被捕。同年，另一家营养补充剂公司 USPlabs 因销售现已臭名昭著的运动前补充剂（“Jack3d”）而受到美国食品药品监督管理局 (FDA) 的处罚，该产品中添加了一种名为DMAA的危险强效兴奋剂。2015 年，该公司又因销售一款热门减肥产品（“OxyELITE Pro”）而再次受到处罚，该产品中添加了氟西汀（百忧解）和会导致肝损伤和肝衰竭的药物。这真是个天才的计划——如果你喜欢坐牢的话。

Even worse is the supplement company Driven Sports, which was busted in 2013 for putting a methamphetamine-like drug in their popular pre-workout supplement “Craze.” Apparently, meth makes for some pretty intense workouts. Oh, and their CEO was also previously busted for selling anabolic steroids and illegal weight loss drugs. Yet another supplement company, USPlabs, was slapped by the FDA in the same year for selling a now-notorious pre-workout supplement (“Jack3d”) spiked with a dangerously powerful stimulant called DMAA, and then again in 2015 for selling a popular fat loss product (“OxyELITE Pro”) laced with fluoxetine (Prozac) and drugs that caused liver damage and failure. A genius plan—if you love jail.

我学到的一个悲哀的教训是，大多数补剂公司，尤其是运动补剂公司，首先就是营销公司。他们玩的就是这种把戏：说人们爱听的话，然后把他们不需要的东西卖给他们——如果你有资金和销售技巧，这个把戏很容易上手。任何人都可以联系合同制造商，要一些满是无用成分的现成配方，打造一些光鲜亮丽的“科学”品牌，招募一群Instagram托儿，然后就能卖出一大堆产品。

The sad lesson I’ve learned is most supplement companies, especially sports supplement companies, are first and foremost marketing companies. They’re in the game of telling people what they want to hear to sell them what they don’t need—a game that’s easy to play if you have the capital and sales chops. Anybody can reach out to a contract manufacturer, ask for some off-the-shelf formulations full of useless ingredients, create some sleek “science-based” branding, recruit a mob of Instagram shills, and move a lot of product.

为什么会有这么多阴谋诡计和恶作剧？当然是为了不义之财。当人们得到不道德的快速赚钱机会时，他们就会认清自己的真面目。所谓的原则在金钱面前会变得出奇地灵活，许多药丸和粉末推销员就是道德相对主义的典型例子。这就是为什么许多健身补充剂的效果远不及承诺的那么好。它们，怎么说呢，就是一堆废物，毫无价值。有些甚至很危险。

Why all the skulduggery and shenanigans? Filthy lucre, of course. When someone’s presented with an unethical opportunity to coin money fast, they learn who they really are. Professed principles can become surprisingly supple when plied with cash, and many pill and powder pushers are an object lesson in moral relativism. This is why many workout supplements can’t deliver a fraction of the results they promise. They are, for lack of a better term, worthless crap. And some are even dangerous.

不过，运动补剂并非一无是处。有一些安全天然的成分可以帮助你增肌、减脂，并更快地恢复健康。它们并非灵丹妙药或包治百病；然而，高质量、公正的研究表明，它们可以让你获得优势。关键在于了解哪些补剂真正值得购买，哪些不值得购买，而这正是你在本章中要学习的内容。

Sports supplements don’t have to suck, though. There are safe, natural ingredients that can help you gain muscle, lose fat, and get healthy faster. They’re not silver bullets or heal-alls; however, high-quality, unbiased research shows they can give you an edge. The trick, then, is knowing which supplements are actually worth buying and which aren’t, and that’s exactly what you’re going to learn in this chapter.

让我们先从补充剂的普遍规律说起：补充剂从定义上来说只是补充，而非必需品。你无需补充剂就能成功完成“更大更瘦更强”或其他任何健身计划。话虽如此，有些补充剂确实能以多种方式有益于你的身心健康——支持更快的肌肉增长和脂肪减少，增强力量和能量，改善心脏、大脑和肠道健康，并降低炎症和患病风险。这些细微的改善会随着时间的推移不断积累和叠加，最终带来显著的提升。

Let’s start with a universal law of supplementation: Supplements are supplementary by definition, not vital. You don’t need supplements to succeed with Bigger Leaner Stronger or any other fitness program. That said, there are supplements that can benefit your body and mind in many ways—supporting faster muscle growth and fat loss, more strength and energy, better heart, brain and gut health, and less inflammation and risk of disease. Such minor improvements accumulate and compound over time and can add up to significant upswings.

您需要写一整本书才能涵盖您在当地补品商店货架上看到的所有补品，因此，我们只关注对您最有帮助的四种补品：

It would take an entire book to cover everything you see on the shelves of your local supplement store, so instead, let’s just focus on the four supplements that’ll be most helpful for you:

蛋白粉
Protein powder
复合维生素
Multivitamin
鱼油
Fish oil
肌酸
Creatine

这也是他们的排名。蛋白粉位居榜首，因为它能轻松摄入足够的蛋白质。其次是高品质复合维生素，因为它能填补饮食中的营养“漏洞”，并增加微量营养素的摄入。然后是鱼油，因为单靠食物很难维持足够的欧米伽-3脂肪酸摄入。最后是肌酸，因为它是一种安全有效的补充剂，可以促进肌肉生长、力量提升和运动后恢复。

That’s also their ranking. Protein powder is at the top of the pile because it makes it easy to eat enough protein. A high-quality multivitamin is next because it plugs nutritional “holes” in your diet and boosts your intake of micronutrients. Then there’s fish oil because maintaining adequate omega-3 intake is tricky with food alone. And last is creatine because it’s a safe and effective supplement for boosting muscle growth, strength, and post-workout recovery.

那么，让我们来了解一下这些补充剂，以及如何正确选择和使用它们。不过，在开始之前，先声明一下：我推荐的具体产品并非我个人使用的产品，它们也由我的运动营养公司 Legion生产。

So let’s learn about each of these supplements and how to choose and use them properly. Before we begin, however, full disclosure: the specific products I’ll recommend aren’t only the ones that I use personally—they’re also produced by my sports nutrition company, Legion.

现在，在你翻白眼、脖子都快扭断之前，让我解释一下。几年前，我一直在苦苦寻找我真正想要的那种纯天然高品质运动补剂，所以我想：我是否应该“自食其力”，创造出我希望别人也能生产的产品？这可不是个容易的决定。我作为一名作家和教育家已经积累了丰富的经验。我的书籍销量接近200万册，在我的博客上发表了近200万字的免费内容，还有近1000期播客。大多数人都觉得这很棒。我当然也一样。但如果我卖补剂，情况会怎样呢？

Now, before your eyes roll back so hard that your neck snaps, let me explain. Years ago, I was struggling to find the type of all-natural high-quality sports supplements that I really wanted, so I wondered: Should I “scratch my own itch” and create the products that I wish someone else was making? This wasn’t an easy decision. I’ve made my bones as an author and educator. I’ve sold nearly two million books and published nearly two million words of free content on my blog and nearly a thousand episodes of my podcast. And most people think that’s awesome. Go me. What would happen if I were to sell supplements, though?

我担心，无论我的产品有多好，无论我如何诚实公平地推销它们，我的许多读者和粉丝都会往坏处想，拿起草叉和火把，把我赶出互联网。所以我陷入了两难境地。一方面，我看到了一个做得更好的机会，可以创造出100%天然、基于科学、安全且真正有效的补充剂。另一方面，这样做意味着进入不为人知的补充剂行业，并试图让人们相信我和其他人一样，不是个骗子。经过深思熟虑，并多次向商业和资本主义之神献祭，我最终凭直觉投身其中，创办了Legion。那是2014年，我很高兴我做出了那次冒险。Legion现已成为全球最畅销的纯天然运动补剂品牌，拥有超过 30 万名顾客，并留下了超过 25,000 条五星好评。我的团队致力于推动补剂行业的发展，我们很自豪能够在这方面取得重大进展。

I feared that no matter how good my products might be, or how honestly or fairly I might try to offer them, many of my readers and followers would assume the worst, grab their pitchforks and torches, and run me off the Internet. So I was on the horns of a dilemma. On the one hand, I saw an opportunity to do things better and create 100 percent natural, science-based, safe supplements that really work. On the other, doing so would mean entering the shady supplement industry and trying to convince people that I wasn’t a shyster like everyone else. After much deliberation and many sacrificial offerings to the gods of commerce and capitalism, I went with my gut, threw my hat into the ring, and started Legion. That was 2014, and I’m glad I made that leap of faith. Legion is now the number-one bestselling brand of all-natural sports supplements in the world, with over 300,000 customers who have left us over 25,000 5-star reviews. My team’s mission is to change the supplement industry for the better, and we’re proud to be making significant inroads in this direction.

解决了这个问题后，让我们学习如何充分利用我推荐的四种补充剂。

With that out of the way, let’s learn how to get the most out of each of the four supplements I recommend.

1.蛋白粉

1. Protein Powder

乳清、酪蛋白和大豆，我的天哪！市面上有几十种流行品牌和类型的蛋白粉可供选择。哪一种适合你？是乳清、酪蛋白或胶原蛋白等动物源性蛋白粉？还是大豆、大麻或大米等植物源性蛋白粉？还是牛肉或鸡蛋等其他蛋白粉？为了帮助你做出选择，顶级蛋白粉需要满足以下几个标准：

Whey and casein and soy, oh my! There are scores of popular brands and types of protein powder to choose from. Which is right for you? An animal-based protein powder like whey, casein, or collagen? Or maybe a plant-based product like soy, hemp, or rice? Or something else, like beef or egg protein powder? To help you decide, a top-flight protein powder meets several criteria:

味道好，拌匀也很好。你每天都会吃，所以一定很容易下咽。
It tastes good and mixes well. You’ll be eating it every day, so it has to go down easily.
它富含蛋白质，碳水化合物和脂肪含量极低。这使得液体热量保持在最低水平，这样我们就能吃更多的食物。
It has a lot of protein and little carbohydrate and fat. This keeps liquid calories to a minimum so we can eat more food.
它富含人体必需氨基酸，易于吸收，能够有效改善体质。
It’s packed with essential amino acids and is absorbed well by the body. This makes it effective for enhancing body composition.

理想情况下，您选择的产品每份成本也应该合理（物有所值），而且选择不含人工甜味剂或食用色素的蛋白粉也是明智之举。虽然这些化学物质可能不像某些人声称的那样危险，但研究表明，经常食用它们可能对我们的健康有害。

Ideally, the product you select should also have a reasonable cost per serving (good value), and it’s also wise to choose a protein powder that doesn’t have artificial sweeteners or food dyes. While these chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them could be harmful to our health.

最符合我们要求的蛋白粉是乳清蛋白、酪蛋白、大米蛋白和豌豆蛋白，所以让我们对每种蛋白粉进行一些了解，然后讨论几种不符合要求的流行蛋白粉。

The protein powders that best meet our requirements are whey, casein, rice, and pea protein, so let’s learn a bit about each, and then talk about a couple of popular powders that don’t make the cut.

关于乳清蛋白的独家新闻

The Scoop on Whey Protein

乳清蛋白是蛋白粉中的佼佼者，因为按重量计算它主要由蛋白质组成，价格实惠（至少目前如此——如今价格飞涨），富含必需氨基酸，易于消化吸收，而且易于调味。但它是什么呢？乳清是奶酪制作后剩下的液体，曾被认为是废物，但在 19 世纪后期，科学家发现它含有大量的蛋白质。商人们意识到它可能具有商业价值，并开始投资开发将其转化为食品的技术。他们成功了，一个产业就此诞生。后来，科学家发现乳清易于消化吸收，富含必需氨基酸亮氨酸，我们记得，亮氨酸可以刺激蛋白质的合成。这些特性使得乳清对运动员和健美运动员特别有吸引力，同时也吸引了主流食品公司的注意，他们正在寻找经济有效的方式将蛋白质添加到各种食品中，如面包、婴儿配方奶粉、冰淇淋等。现在，随着高蛋白饮食的好处被广泛了解，乳清比以往任何时候都更受欢迎。

Whey protein is the poo-bah of protein powder because it’s mostly protein by weight, is affordable (for now, at least—the price is surging these days), is rich in essential amino acids, is digested and absorbed well, and is easy to flavor. What is it, though? Whey is a liquid leftover of cheesemaking that was once considered waste, but in the late 1800s, scientists discovered it contained a large amount of protein. Businesspeople realized it could have commercial value and began investing in the development of technology to turn it into a food product. They succeeded, and an industry was born. Later, scientists discovered that whey is easily digested and absorbed, and brimming with the essential amino acid leucine, which, we recall, stimulates protein synthesis. These qualities made whey particularly attractive to athletes and bodybuilders, and grabbed the attention of mainstream food companies as well, who were looking for cost-effective ways to add protein to various foodstuffs like breads, baby formula, ice cream, etc. Now, with the benefits of high-protein eating known to many, whey is more popular than ever.

有三种类型的乳清蛋白粉可供选择：

There are three types of whey protein powder to choose from:

乳清浓缩物。这种乳清蛋白含有膳食脂肪和乳糖，根据质量不同，蛋白质含量按重量计在 25%（坏）到 80%（好）之间。
Whey concentrate. This form of whey protein contains dietary fat and lactose, and depending on the quality, ranges from 25 (bad)-to-80 (good) percent protein by weight.
乳清分离蛋白。这种蛋白经过特殊加工，增加了蛋白质含量，并去除了脂肪和乳糖。其蛋白质含量至少为90%（重量百分比）。
Whey isolate. This form is specially processed to increase its protein content and remove the fat and lactose. It’s at least 90 percent protein by weight.
乳清水解物。这种形式是乳清浓缩物或分离物，经过额外加工以改善消化和吸收。
Whey hydrolysate. This form is whey concentrate or isolate that has undergone additional processing to improve digestion and absorption.

补充剂营销人员经常声称乳清分离物和水解物粉比乳清浓缩物更有利于增肌，但这并非总是如此。乳清分离物按重量计算的蛋白质含量高于浓缩物，而且更容易混合和消化，而乳清水解物可能吸收得更快（科学证据不一），但只要您使用按重量计算主要由蛋白质组成的优质乳清浓缩物，这两种物质的最终效果大致相同。然而，问题就在这里——如何判断乳清浓缩物是好是坏？很遗憾，没有办法确定，但检查每份的成分和蛋白质含量会有所帮助。

Supplement marketers will often claim that whey isolate and hydrolysate powders are better for muscle building than whey concentrate, but this isn’t always true. Whey isolate has more protein by weight than concentrate and is easier to mix and digest, while whey hydrolysate may be absorbed faster (the scientific evidence is mixed), but your bottom-line results will be about the same with each for—so long as you use a high-quality whey concentrate that’s mostly protein by weight. Therein lies the rub, however—how do you know if a whey concentrate is a corker or clinker? Unfortunately, there’s no way to be sure, but checking the ingredients and protein per serving can help.

成分列表按重量优先顺序排列（第一种成分比第二种成分多，第二种成分比第三种成分多，依此类推）。因此，如果一款“乳清分离物”蛋白粉的首要成分是乳清浓缩物，然后是乳清分离物，则说明其浓缩物含量高于分离物（而且它可能主要甚至几乎完全是浓缩物）。你也可以找到价格低廉的“乳清浓缩物”产品，其主要成分是牛奶蛋白（市面上最便宜的乳基蛋白粉）。

Ingredients are listed according to predominance by weight (there’s more of the first one than the second, more of the second than the third, and so forth), so if a “whey isolate” protein powder lists whey concentrate as its first ingredient followed by whey isolate, it contains more concentrate than isolate (and it could be mostly or even almost entirely concentrate). You can also find cheap “whey concentrate” products that are predominantly milk protein (the cheapest dairy-based protein powder on the market).

你还应该看看每份蛋白质的含量与每份重量的对比情况。这两个数字永远不会完全匹配，因为除非粉末是无味的，否则它总会含有甜味剂、调味剂以及少量其他必要成分，但如果差异过大，就表明有问题。例如，如果每份蛋白粉含有20克蛋白质和40克粉末，请确保这多出的20克是你想要的。

You should also look at how the amount of protein per serving compares to the weight of each serving. The two numbers will never match perfectly because unless the powder is unflavored, it’ll have sweetener and flavoring and small amounts of other necessary ingredients, but a large difference suggests that something is amiss. For example, if a protein powder has 20 grams of protein and 40 grams of powder per serving, make sure those 20 extra grams are stuff that you want.

比较每份价格也很有启发性，因为就像生活中的大多数事情一样，选择蛋白粉时，一分钱一分货。如果一种蛋白粉（任何类型）比其他同类产品便宜很多，那么很有可能它含有劣质成分。我的运动营养公司Legion每周都会收到中国供应商的劣质乳清浓缩物报价，这些价格还不到我从爱尔兰小型奶牛场采购一流乳清分离物价格的一半。如果我更唯利是图的话，我只需更换供应商就可以增加一大笔收入。然而，低价通常意味着低档蛋白质并不一定意味着高价就一定意味着优质产品。例如，一些补充剂公司首先以二流乳清浓缩物为基础，然后撒上一些乳清分离物或水解物，制成“乳清蛋白混合物”，并宣传其主要（甚至全部）由分离物或水解物组成。

Comparing prices per serving can also be illuminating because as with most things in life, when picking a protein powder, you get what you pay for. If a protein powder (any type) is substantially less than other similar products, there’s a good chance it contains inferior ingredients. My sports nutrition company, Legion, gets offers every week from Chinese suppliers of shoddy whey concentrate costing less than half of what I pay to source first-class whey isolate from small Irish dairy farms. If I were more mercenary, I could add a handsome sum to my bottom line merely by switching vendors. However, just because low prices generally mean low-grade protein doesn’t necessarily mean that high prices always indicate a premium product. For instance, some supplement companies start with a base of second-rate whey concentrate and then sprinkle in some whey isolate or hydrolysate to create a “whey protein blend” that they promote as mostly (or even wholly) isolate or hydrolysate.

“氨基酸增标”是补充剂销售商欺骗消费者的另一种手段。本质上，这涉及到检测和标签方面的漏洞，制造商可以通过在蛋白粉中添加廉价且富含氮的氨基酸（例如甘氨酸、牛磺酸和谷氨酰胺）来虚假宣传每份蛋白粉的蛋白质含量高于实际含量。这些分子并非蛋白质，而且对增肌也基本无用。

“Amino spiking” is another way that supplement sellers shortchange consumers. Essentially, this involves a testing and labeling loophole that allows manufacturers to falsely claim a protein powder has more protein per serving than it really does by “spiking” it with inexpensive and nitrogen-rich amino acids such as glycine, taurine, and glutamine—molecules that are not protein and mostly useless for muscle building to boot.

总而言之，以下是如何识别有前景的乳清蛋白的方法：

In summary, here’s how to spot a promising whey protein:

第一种成分是乳清浓缩物、分离物或水解物。我更喜欢乳清分离物（我卖一种100%乳清分离物粉，叫做Whey+），因为它每份蛋白质含量最高，卡路里最低，而且不含乳糖（对胃更温和）。
The first ingredient is whey concentrate, isolate, or hydrolysate. I prefer whey isolate (and sell a 100-percent whey isolate powder called Whey+) because it’s highest in protein and lowest in calories per serving and has no lactose (easier on the stomach).
每份蛋白质的含量与每份的总重量相似。
The protein per serving is similar to the overall weight of each serving.
它并未声称含有添加的氨基酸。
It doesn’t claim to contain added amino acids.

关于酪蛋白的独家新闻

The Scoop on Casein Protein

酪蛋白也来自牛奶，和乳清一样，它对增强体质也非常有效。然而，酪蛋白与乳清的区别在于口感（酪蛋白比乳清更浓稠、更顺滑）、口味（酪蛋白更温和、甜度更低）和消化速度（乳清消化速度快，而酪蛋白是一种“慢燃”蛋白质，能更稳定、持续地向血液中释放氨基酸）。理论上，酪蛋白在增肌方面略胜一筹，但研究表明，这种益处可能微不足道。

Casein protein also comes from milk, and like whey, it’s also fantastic for enhancing body composition. Where it differs, however, is in mouthfeel (it’s thicker and creamier than whey), taste (milder and less sweet), and digestion rate (whereas whey digests quickly, casein is a “slow-burning” protein that results in a more stable, continuous release of amino acids into the blood). Theoretically, this final point could make casein slightly superior for muscle building, but research suggests any such benefit is probably too small to matter.

有两种酪蛋白可供选择：

There are two types of casein protein to choose from:

酪蛋白酸钠、酪蛋白钙或酪蛋白钾。这些价格较低的酪蛋白经过加工，可提高混合性，但消化速度比胶束酪蛋白更快。
Sodium, calcium, or potassium caseinate. These less-expensive forms of casein protein are processed to improve mixability but are digested faster than micellar casein.
胶束酪蛋白。这种酪蛋白经过特殊加工，保留了小束蛋白质（胶束）的天然结构，与酪蛋白粉中的蛋白质相比，需要更长的消化时间。
Micellar casein. This form of casein protein is specially processed to preserve the natural structure of small bundles of protein (micelles), which require more time to digest than the protein in caseinate powders.

两种形式的酪蛋白补充剂在一般补充剂中效果大致相同，但研究表明，加工程度较低的酪蛋白（例如胶束酪蛋白）可能对肌肉增长略有益处。因此，我建议你选择胶束酪蛋白（如果你想了解一下，我的产品叫酪蛋白+）。此外，像乳清蛋白一样，检查一下成分表：蛋白质含量、每份蛋白质和粉末含量，以及添加的氨基酸。

Both forms are roughly comparable for general supplementation, although research shows that less processed forms of casein (such as micellar casein) may be slightly superior for muscle growth. Thus, I recommend you choose a micellar casein (mine is called Casein+ if you want to have a look). Also, inspect the ingredients, protein, protein and powder per serving, and added amino acids like you would with a whey protein.

大豆蛋白的独家新闻

The Scoop on Soy Protein

研究表明，大豆是增强肌肉和力量的极佳植物蛋白来源，但它也是备受争议的，尤其是在男性中。大豆含有称为异黄酮的类雌激素分子，一些研究表明，这些分子可以使男性产生女性化作用。然而，其他研究与此相反，表明食用正常量的大豆和异黄酮对男性生育能力或激素没有影响。这是怎么回事？科学家们还不确定。这种影响可能取决于某些肠道细菌的存在与否，这些细菌可以将异黄酮转化为更强的雌激素化学物质，例如雌马酚。然而，很明显的是，男性没有理由害怕各种食物和补品中含有的少量大豆蛋白或其他大豆衍生物质（例如大豆卵磷脂）。

Studies show that soy is a great plant-based source of protein for gaining muscle and strength, but it’s also a controversial one, especially among men. Soybeans contain estrogen-like molecules called isoflavones, and according to some research, these molecules can produce feminizing effects in men. Other studies contradict this, however, and demonstrate that eating normal amounts of soy and isoflavones has no effect on male fertility or hormones. What’s the deal? Scientists aren’t sure yet. Such effects may depend on the presence or absence of certain intestinal bacteria that turn isoflavones into a stronger estrogenic chemical called equol, for instance. What’s clear, however, is that men have no reason to fear small amounts of soy protein or other soy-derived substances (soy lecithin, for example) found in various foods and supplements.

然而，至于蛋白质补充剂，我建议选择大豆以外的其他物质（如果你想坚持使用植物粉，可以选择大米、豌豆或两者的混合物），以防你的荷尔蒙受到负面影响。

As for a protein supplement, however, I recommend choosing something other than soy (rice, pea, or a blend of the two if you want to stick with plant-based powder) in case you’re one of the people whose hormones will be negatively impacted by it.

胶原蛋白的独家新闻

The Scoop on Collagen Protein

胶原蛋白是构成动物结缔组织的主要蛋白质。得益于精明的补充剂营销人员和知名的健康营养专家，胶原蛋白补充剂如今正风靡一时。可惜的是，它们甚至不值得在产品侧翼占据一席之地，更别提成为焦点了。

Collagen is the primary protein that comprises the connective tissues in animals, and thanks to wily supplement marketers and prominent health and nutrition gurus, collagen protein supplements are having their day. Unfortunately, they don’t even deserve a spot in the wings, let alone centerstage.

众所周知，蛋白质来源所提供的必需氨基酸的含量是其改善身体成分效用的重要因素。蛋白质所含的必需氨基酸越多，它就越能滋养我们的肌肉，支持生长和修复。胶原蛋白在这方面表现不佳，因为它缺少与肌肉构建最相关的三种必需氨基酸：亮氨酸、异亮氨酸和缬氨酸（也称为支链氨基酸）。

As you know, the amount of essential amino acids provided by a source of protein is a major factor in its utility for improving body composition. The more essential amino acids a protein contains, the better it can nourish our muscles and support growth and repair. Collagen protein is rotten in this regard because it’s short of the three essential amino acids most related to muscle building: leucine, isoleucine, and valine (also known as branched-chain amino acids).

然而，胶原蛋白确实有一个优点：它富含氨基酸甘氨酸，有些人认为补充甘氨酸可以改善头发、皮肤和指甲的外观。胶原蛋白的价格通常与高端产品相差无几，而甘氨酸却像薯片一样便宜，而且很容易冲泡饮用（它天然甜），所以如果你想看看它是否能让你看起来更漂亮，可以买一两磅散装粉，每天服用2到3克。

Collagen protein does have one thing going for it, however: It’s rich in the amino acid glycine, and some people believe supplementing with this may improve the look of your hair, skin, and nails. Whereas collagen protein is often priced like a premium product, glycine is cheap as chips and easy to drink in water (it’s naturally sweet), so if you want to see if it can make you look prettier, buy a pound or two as a bulk powder and take 2 to 3 grams per day.

大米蛋白的独家新闻

The Scoop on Rice Protein

大米并不以蛋白质含量高而闻名，但它却可以制成相当不错的蛋白质粉，因为其氨基酸组成与大豆相似，其对增强肌肉的功效与乳清差不多，而且它具有天然温和的口感和令人愉悦的质地，不需要太多的修饰就能让人胃口大开。

Rice isn’t known for its protein, but it makes for quite the protein powder because its amino acid profile is similar to soy’s, it’s about as good for building muscle as whey, and it has a naturally mild taste and pleasant texture that doesn’t need much tinkering to make it appetizing.

大米分离蛋白是最好的大米蛋白形式，因为它按重量计算含有最多的蛋白质。

Rice protein isolate is the best form of rice protein to buy because it contains the most protein by weight.

豌豆蛋白的独家新闻

The Scoop on Pea Protein

你可能从未听过哪个肌肉男炫耀自己为了增肌吃了多少豌豆，但这并不像你想象的那么傻，因为豌豆蛋白和大米蛋白一样，消化吸收良好，富含必需氨基酸，尤其是亮氨酸。豌豆蛋白也可以和大米蛋白混合，产生的氨基酸成分与乳清蛋白非常相似，这就是为什么这种混合物常被称为“纯素乳清”（这也是为什么我在我的植物蛋白粉Plant+中使用了大米和豌豆的混合物）。

You’ve probably never heard a meathead brag about all of the peas he’s eating to bulk up, but this wouldn’t be as silly as you might think because, like rice protein, pea protein is well digested and absorbed, and thick with essential amino acids, especially leucine. Pea protein can also be mixed with rice protein to yield an amino acid profile that looks a lot like whey’s, which is why this blend is often referred to as the “vegan’s whey” (and why I used a rice-and-pea blend in my plant-based protein powder Plant+).

市面上有两种豌豆蛋白——浓缩物和分离物。我更喜欢分离物，因为大多数优质产品的蛋白质含量约为80%到90%（按重量计算，每份蛋白质含量更高，碳水化合物和脂肪含量更低）。

There are two forms of pea protein on the market—concentrate and isolate. I prefer isolate because most high-quality products are about 80-to-90 percent protein by weight (more protein as well as fewer carbs and fats per serving).

如何服用蛋白粉

How to Take Protein Powder

通常，人们会在运动前后吃一两勺蛋白粉，并在两餐之间再吃一两勺，因为这是很好的零食。这种方法效果很好。

Normally, people will have a scoop or two of protein powder before or after workouts and another scoop or two in between other meals because it makes a good snack. This works well.

你可能更倾向于依靠蛋白粉而不是食物来获取每日所需的蛋白质，但我不建议这样做，因为它可能会引起胃肠道问题，例如胀气、腹胀和胃痛。每个人的耐受性都不同，但对我来说，如果我每天摄入超过70到80克的蛋白粉，我的胃就会开始不舒服。食物来源的蛋白质也比蛋白粉更有营养，因此对整体饮食质量的贡献更大。它也往往比蛋白粉更容易让人产生饱腹感，这有助于你更好地坚持你的饮食计划（尤其是在减脂期间）。

You may want to rely more on powder than food to get enough protein every day, but I don’t recommend this because it’ll likely cause gastrointestinal issues like gassiness, bloating, and stomachaches. Tolerance varies from person to person, but for me, if I eat more than 70-to-80 grams of powdered protein per day, my stomach starts to feel off. Food-derived protein is also more nutritious than protein powder and thus contributes more to the overall quality of your diet. It also tends to be more satiating than powdered protein, which helps you better stick to your meal plan (especially when cutting).

一次性吃太多蛋白粉很容易，而且会胃部不适。你会不假思索地吞下一大口蛋白粉，而这些蛋白粉的消化速度比全食快得多，这会对你的消化系统造成即时而强烈的负担。比如，只需几秒钟，你就能吃掉一堆鸡肉中蛋白质的含量，而我们的身体天生就无法很好地应对这种情况。

Eating too much powdered protein in one sitting is easy to do and can upset your stomach. Without thinking, you can gulp down a large amount of protein powder that’s digested much quicker than whole food, placing an instant and intense demand on your digestive system. In just a few seconds, you can drink the amount of protein in a pile of chicken, for instance, and our bodies weren’t designed to deal well with that scenario.

以下是蛋白粉补充的实用（且更舒适）方案：

Here’s a practical (and more comfortable) protocol for protein powder supplementation:

不要从粉末中获取超过一天所需蛋白质的一半。
Don’t get more than half of your daily protein from powders.
一次不要吃超过40至50克的蛋白粉。
Don’t eat more than 40-to-50 grams of powdered protein at a time.

或者换句话说，在力量训练之前或之后服用一两勺，在两餐之间服用一两勺（下午和睡前是最佳时间）。

Or, put differently, a scoop or two before or after your strength training workouts and another scoop or two between meals (midafternoon and before bed are popular times).

2.复合维生素

2. Multivitamin

美国人的平均饮食质量极差，这已不是什么秘密。2005年，科罗拉多州立大学科学家进行的一项研究发现，至少50%的美国人维生素B6、维生素A、镁、钙和锌摄入不足，33%的人叶酸摄入不足。2017年，塔夫茨大学科学家进行的一项研究发现，超过30%的美国人钙、镁以及维生素A、C、D和E摄入不足。其他研究表明，人们可能也摄入了不足的维生素K和D，随着年龄的增长，这种情况尤其令人担忧，因为这些物质在预防疾病、维持血管和免疫功能、促进骨骼生长和修复以及保护关节健康方面发挥着重要作用。

It’s no secret that the average American diet is abysmal. In 2005, research conducted by Colorado State University scientists found at least 50 percent of Americans weren’t eating enough vitamin B6, vitamin A, magnesium, calcium, and zinc, and that 33 percent weren’t getting enough folate. In 2017, a study conducted by scientists at Tufts University found that over 30 percent of Americans weren’t getting enough calcium, magnesium, and vitamins A, C, D, and E. Other research shows that people likely aren’t getting enough vitamin K and D as well, which is especially concerning as we get older because of the role these substances play in preventing disease, preserving blood vessel and immune function, boosting bone growth and repair, and protecting joint health.

如果您按照本书的建议饮食，您的血液检查结果会比大多数人好得多，但您仍然可能存在营养不足，甚至缺乏，这取决于您吃的具体食物和进食频率。例如，不吃红肉，您可能无法摄入足够的锌或维生素B12。此外，有些营养素（例如维生素K和维生素D）即使您尝试，也很难仅通过食物获得足够的营养。

If you eat according to the advice in this book, your blood work will look a lot better than most, but you can still have nutritional insufficiencies and even deficiencies depending on the exact foods you eat and how often you eat them. For example, avoid red meat, and you may not get enough zinc or B12. What’s more, some nutrients (like vitamin K and D) are difficult to get enough of through food alone, even if you try.

那么，从理论上讲，高质量的复合维生素可以充当营养“保险单”，并在以下几个方面为您提供帮助：

Theoretically, then, a high-quality multivitamin can act as a nutritional “insurance policy,” if you will, and help you in a few ways:

它可以填补饮食中营养“漏洞”，即使在饮食良好的人中，这种漏洞也很常见。
It can plug nutritional “holes” in your diet that are common even among people who eat well.
它可以为您提供比从食物中获取的更大剂量（且有益）的某些营养素，例如 B 族维生素、锌和铬。
It can give you larger (and beneficial) doses of certain nutrients than you can practically get from food, like B vitamins, zinc, and chromium.
它可能含有您不会或不能作为食物食用的成分，例如葡萄籽提取物、南非醉茄和α-硫辛酸。
It can contain ingredients that you wouldn’t or can’t eat as food, like grape-seed extract, ashwagandha, and alpha-lipoic acid.

但是，您怎么知道复合维生素是否是好东西呢？很多都不是。您购买的复合维生素通常很混乱 — — 很多我们大多数人不需要补充的物质，如钼、B 族维生素（烟酸除外）和锰；潜在危险的过量维生素，如维生素 E 和视黄醇（维生素 A）；某些成分廉价且效果较差，如 B12（合成形式氰钴胺素vs. 天然形式甲钴胺）和叶酸（合成形式叶酸vs. 天然形式5-甲基四氢叶酸，又名 5-MTHF）；有时，不必要的昂贵成分只是为了更好的营销。例如，大多数人认为天然维生素和矿物质是最好的，虽然我刚才提到了几种优于合成维生素的天然形式，但这并不总是正确的 — — 并非所有天然维生素都比人工维生素好，也并非所有人造维生素都不好。有些天然物质具有独特的功效，例如维生素A和E，而有些合成物质则更有用（例如叶酸 vs. 叶酸盐）。有时，两者并无太大区别（例如天然维生素C vs. 抗坏血酸）。

How do you know if a multivitamin is a winner, though? Many aren’t. Your average multivitamin is a mess—a lot of stuff most of us don’t need to supplement like molybdenum, B vitamins (apart from niacin), and manganese; potentially dangerous megadoses of vitamins like vitamin E and retinol (vitamin A); inexpensive and less effective forms of certain ingredients like B12 (the synthetic form cyanocobalamin vs. a natural form like methylcobalamin) and folate (the synthetic form folic acid vs. the natural form 5-methyltetrahydrofolate, aka 5-MTHF); and occasionally, needlessly expensive forms of ingredients that only make for better marketing. For example, most people believe that natural vitamins and minerals are best, and while I just mentioned a couple of natural forms of vitamins that outdo synthetic ones, that isn’t always true—not all natural forms of vitamins are better than artificial ones, and not all man-made forms are bad. Some natural substances are uniquely desirable, like with vitamins A and E, while some synthetic substances are more useful (folic acid vs. folate). And sometimes, it doesn’t matter either way (natural vitamin C vs. ascorbic acid).

然而，优质复合维生素确实存在，以下是如何找到它们的方法：

Superior multivitamins do exist, however, and here’s how to find them:

不要购买每日一片的复合维生素。每份至少需要两到三粒药片才能配制出优质的配方，而每份则需要六到八粒药片才能配制出优质的配方。
Don’t buy one-a-day multivitamins. It takes at least two-to-three pills per serving to produce a decent formulation, and upward of six-to-eight to produce a top-quality one.
不要买药片。它们的吸收不如胶囊好。
Don’t buy tablets. They’re not absorbed as well as capsules.
不要购买那些包含多种营养素的参考每日摄入量（即大多数人维持健康所需的每日摄入量）恰好100%的产品。这看似积极，但实际上却表明它是一种劣质的现成配方，没有考虑到实际的饮食习惯和营养需求。这似乎违反直觉，但在配方良好的复合维生素中，有些物质的含量仅为参考每日摄入量的一小部分，而另一些物质的含量则是参考每日摄入量的数倍。
Don’t buy a product that includes exactly 100 percent of the Reference Daily Intake (the amount needed by most people daily to maintain health) of many nutrients. This may seem positive, but it’s actually a sign that it’s a lousy, off-the-shelf formulation that doesn’t account for actual eating habits and nutritional needs. It’s counterintuitive, but in a well-formulated multivitamin, some substances will be at a fraction of RDI and others a multiple of it.
不要购买含有视黄醇的产品。视黄醇是一种维生素A，不应口服，因为高剂量服用会损害肝脏。相反，应该使用植物中含有的类胡萝卜素，因为人体会根据需要将其转化为视黄醇，并将其余部分排出体外或用作抗氧化剂。
Don’t buy a product that contains retinol. This is a form of vitamin A that shouldn’t be taken orally because it can damage the liver at higher doses. Instead, pigments found in plants called carotenoids should be used because the body converts them into retinol as necessary and eliminates or uses the rest as antioxidants.
购买含有适量维生素 D 的产品，每日 1,500 至 2,000 国际单位 (IU)。不久前，专家们认为维生素 D 仅对骨骼健康至关重要，但最近的研究表明并非如此。维生素 D 受体存在于几乎所有类型的组织和细胞中，包括大脑、心脏甚至脂肪细胞，维生素 D 影响许多主要的生理功能，例如免疫反应、代谢活动和细胞发育。然而，获取足够的维生素 D 并不容易，因为我们的身体会在晒太阳时产生维生素 D，但大多数人晒太阳的时间不足以满足自身维生素 D 的需求。食物也不是维生素 D 的良好来源，因为与维持健康所需的量相比，营养丰富且相对未经加工的食物中的维生素 D 含量非常低。然而，维生素 D 补充剂效果显著，研究表明，对于 19 岁及以上的人来说，每日 1,500 至 2,000 国际单位 (IU) 就足够了。
Buy a product that has a proper dose of vitamin D, 1,500-to-2,000 IU per day. Not long ago, experts believed that vitamin D was essential only for bone health, but more recent research shows otherwise. Vitamin D receptors are present in nearly every type of tissue and cell, including the brain, heart, and even fat cells, and vitamin D influences many major physiological functions, such as immune responses, metabolic activities, and cell development. Getting enough vitamin D is tricky, though, because our bodies make it when exposed to the sun, but most of us aren’t in the sun enough to meet our vitamin D needs. Food isn’t a good source, either, considering how little is in nutritious, relatively unprocessed foods compared to how much is needed to maintain health. Vitamin D supplementation shines, however, and research shows that 1,500-to- 2,000 IU per day is adequate for ages 19 and up.
如果产品含有 5-甲基四氢叶酸 (5-MTHF)，那是个好兆头。我之前提到过 5-MTHF 是维生素 B9（叶酸）的“天然形式”，但它的作用远不止于此——它是我们摄入维生素 B9 时身体产生的物质，然后用于各种生理过程。然而，研究表明，许多人携带一种基因突变，会阻碍 B9 转化为 5-MTHF，而且即使通过食物和补充剂摄入大量叶酸，这种缺陷也会导致营养缺乏。然而，直接补充 5-MTHF 可以避免这个问题，这对有和没有基因突变的人同样有益。然而，许多补充剂制造商并不知道这一点，或者不想使用 5-MTHF，因为它很贵，所以当你找到含有它的复合维生素时，配方师可能比其他人更了解人体生物学，或者预算更充足，或者两者兼而有之。（是的，我也有一种名为Triumph 的复合维生素，它含有 5-MTHF。）
If a product contains 5-methyltetrahydrofolate (5-MTHF), that’s a good sign. I mentioned 5-MTHF earlier as a “natural form” of vitamin B9 (folic acid), but it’s more than that—it’s the substance produced by our body when we eat vitamin B9 that it then uses for various physiological processes. Studies show that many people have a genetic mutation that impedes this conversion of B9 into 5-MTHF, however, and that this defect can cause a nutritional deficiency even when folate or folic acid intake is high through food and supplementation. This problem can be avoided by supplementing with 5-MTHF directly, however, which is equally beneficial to those with and without the genetic mutation. Many supplement creators don’t know this, though, or don’t want to use 5-MTHF because it’s expensive, so when you find a multivitamin with it, the formulator may have had a deeper understanding of human biology than others or a larger budget or both. (And yes, I have a multivitamin as well called Triumph, and it has 5-MTHF.)

如何服用复合维生素

How to Take a Multivitamin

复合维生素最好与食物一起服用，最好是含有少量膳食脂肪的膳食，因为这有助于吸收。

Multivitamins are best taken with food, ideally meals with a bit of dietary fat because this helps with absorption.

3.鱼油

3. Fish Oil

鱼油是从凤尾鱼、鲱鱼、鲭鱼、鲑鱼和沙丁鱼等富含脂肪的鱼类中提取的油，富含两种重要的 Omega-3 脂肪酸：二十碳五烯酸(EPA) 和二十二碳六烯酸(DHA)。研究表明，西方人平均摄入的 EPA 和 DHA 仅为维持健康所需的十分之一——这种不足会显著增加患心脏病、痴呆症、抑郁症、阿尔茨海默病、癌症和其他疾病的风险。改善这种短缺状况还有其他益处，包括：

Fish oil is oil from fatty fish like anchovies, herring, mackerel, salmon, and sardines, and it’s an excellent source of two important omega-3 fatty acids: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies show that here in the West, people on average get one-tenth of the EPA and DHA needed to preserve health—an insufficiency that significantly increases the risk of heart disease, dementia, depression, Alzheimer’s, cancer, and other diseases. Correcting this shortage has other benefits, too, including:

更快减脂
Faster fat loss
减少肌肉和关节酸痛
Less muscle and joint soreness
脂肪增加较少
Less fat gain
减少焦虑和压力
Less anxiety and stress
更好的记忆力、注意力和反应时间
Better memory, attention, and reaction times
增强免疫力
Increased immunity
可能更快地增加肌肉
Possibly faster muscle gain

增加EPA和DHA摄入量的最佳方法是食用富含脂肪的鱼类（确保避免污染物含量最高的鱼类），但草饲肉类、散养鸡蛋和植物油也有帮助。然而，肉类和鸡蛋的ω-3脂肪酸含量远低于鱼类，而植物油不含EPA和DHA，但含有α-亚麻酸（ALA），而α-亚麻酸转化为EPA和DHA的效率相当低。

The best way to increase your intake of EPA and DHA with food is fatty fish (ensuring to avoid those highest in pollutants), but grass-fed meat, free-range eggs, and vegetable oils can also help. Meat and eggs have much lower levels of omega-3 fatty acids than fish, however, and vegetable oils don’t have EPA and DHA but alpha-linolenic acid (ALA), which is converted into EPA and DHA rather inefficiently.

如果您不想每周吃几份“更清洁”的富含脂肪的鱼类（例如鲱鱼、鲭鱼或鲑鱼），那么鱼油补充剂是理想的选择。目前市面上有三种类型的鱼油补充剂：

If you don’t want to eat a few servings of “cleaner” fatty fish (herring, mackerel, or salmon, for instance) per week, a fish oil supplement is the ideal alternative. There are three types on the market today, though:

甘油三酯。这种形式的鱼油处于天然状态。
Triglyceride. This form of fish oil is in its natural state.
乙酯。这种鱼油是用乙醇（酒精）取代天然甘油三酯中的甘油分子而制成的。这种加工方法可以去除杂质，并提高EPA和DHA的含量。
Ethyl ester. This form of fish oil is created by replacing the glycerol molecules in natural triglycerides with ethanol (alcohol). This method of processing removes contaminants and raises EPA and DHA levels.
再酯化甘油三酯。这种鱼油是利用特殊酶将乙酯油转化回甘油三酯油而制成的。
Re-esterified triglyceride. This form of fish oil is created by using special enzymes to convert ethyl ester oil back into triglyceride oil.

这三种方法都有效，但黄金标准并非如你想象的那样，天然甘油三酯油。相反，再酯化甘油三酯油才是王道，因为它的毒素含量极低，而且比天然甘油三酯和乙酯油更容易被吸收。这就是为什么我选择再酯化甘油三酯油作为我的鱼油补充剂Triton的原因。

All three are workable, but the gold standard isn’t the natural triglyceride oil, as you might expect. Instead, re-esterified triglyceride oil is the champ because it contains very low levels of toxins and is better absorbed than natural triglyceride and ethyl ester oil. That’s why I chose re-esterified triglyceride oil for my fish oil supplement, Triton.

如何服用鱼油

How to Take Fish Oil

研究表明，每天摄入 500 毫克至 1.8 克 EPA 和 DHA（合计）即可充分发挥鱼油的益处。每天摄入 2 至 3 克 EPA 和 DHA 合计，也有可能带来与体能表现和恢复相关的额外益处。

Research shows that you can reap most fish oil’s benefits by taking 500 milligrams to 1.8 grams of EPA and DHA per day (combined). It’s also possible that taking 2-to-3 grams of combined EPA and DHA per day may deliver additional benefits related to physical performance and recovery.

服用鱼油时应与食物一起服用，以帮助吸收。如果你购买的是高品质的补充剂，应该不会出现有害的鱼油打嗝现象。但如果出现了这种情况（即使是优质产品也可能出现这种情况），请将瓶子存放在冰箱中。

Take your fish oil with food to help with absorption. If you bought a high-quality supplement, you shouldn’t experience noxious fish-oil burps, but if you do (it can happen even with good products), store the bottle in the freezer.

4.肌酸

4. Creatine

大多数声称能促进肌肉生长和恢复的补充剂都令人失望，但肌酸却并非如此——它是所有运动营养领域中研究最多的分子。肌酸由几种氨基酸（L-精氨酸、甘氨酸和蛋氨酸）组成，存在于大多数细胞中，并作为能量储备。我们的身体会产生少量的肌酸，肉类、蛋类和鱼类等食物也含有肌酸。

Most of the supplements that claim to boost muscle growth and recovery are a letdown, but not creatine—the most-researched molecule in all of sports nutrition. Creatine is composed of several amino acids (L-arginine, glycine, and methionine), exists in most cells, and acts as an energy reserve. Our body produces small amounts of creatine, and foods like meat, eggs, and fish also contain it.

数百项研究表明，肌酸能够增强肌肉和力量、提高无氧耐力以及促进运动后恢复，而且安全有效。研究表明，即使肾功能受损，肌酸也不会像某些说法那样对肾脏造成损害。但作为预防措施，如果您有任何肾脏问题，请在服用肌酸前咨询医生。

Hundreds of studies have shown that creatine enhances muscle and strength gain, anaerobic endurance, and post-workout recovery, and it does these things safely, too. Research shows that creatine isn’t harmful to the kidneys, as is sometimes claimed, even if you have impaired kidney function. As a precaution, however, if you have any kidney issues, speak with your doctor before taking creatine.

肌酸有多种形式，包括一水肌酸、缓冲肌酸、盐酸肌酸等，虽然我们可以花几页来讨论所有这些形式，但让我们长话短说：粉状一水肌酸是研究最多、经过时间考验的形式，如果您发现普通一水肌酸的质地太粗糙，请选择微粉化一水肌酸粉末（您可以在我的运动后补充剂Recharge中找到它）。

Creatine comes in many forms, including creatine monohydrate, buffered creatine, creatine hydrochloride, and others, and while we could spend a few pages discussing them all, let’s make the long story short: powdered creatine monohydrate is the most-researched and time-proven form, and if you find the texture of regular creatine monohydrate too grainy, choose a micronized monohydrate powder (which is what you’ll find in my post-workout supplement Recharge).

如何服用肌酸

How to Take Creatine

研究表明，每天服用一次每磅体重0.02克（大多数男性3到5克）的一水肌酸是有效的。虽然有些人建议在第一周左右（“负荷期”）每天服用20克以上，但这只能让你更快地从肌酸中获益（而不会增加），而且可能会引起胃部不适，所以我一般不建议这样做。

Studies show that 0.02 grams per pound of body weight (3-to-5 grams for most men) of creatine monohydrate once per day is effective. While some people recommend taking upward of 20 grams per day for the first week or so (“loading phase”), this only helps you benefit from creatine faster (but not more) and it can upset your stomach, so I generally don’t recommend it.

肌酸可以随时服用，效果显著。无需像有些人建议的那样，与碳水化合物或蛋白质一起服用，也无需在运动后服用。

You can take creatine whenever to good effect. You don’t need to take it with carbs or protein or after your workout, as some people recommend.

更大、更精简、更强的补充计划

The Bigger Leaner Stronger Supplementation Plan

以下是关于如何使用您刚刚了解的补充剂来获得更好的计划效果的简要概述：

Here’s a quick overview of how to use supplements you’ve just learned about to get better results on the program:

什么

What

为什么

Why

什么时候

When

如何

How

蛋白粉

Protein powder

帮助你摄入足够的优质蛋白质

Helps you eat enough high-quality protein

任何时候（锻炼之前或之后；午餐和晚餐之间；以及睡觉前是典型的时间）

Whenever (before or after workouts; between lunch and dinner; and before bed are typical times)

一次20至40克，不超过每日蛋白质粉摄入量的一半

20-to-40 grams at once, not more than half of daily protein from powder

复合维生素

Multivitamin

帮助您获得足够的营养，增强健康和福祉

Helps you get enough nutrients that enhance health and well-being

与食物一起

With food

按照指示

Follow instructions

鱼油

Fish oil

帮助您获得足够的必需 Omega-3 脂肪酸

Helps you get enough essential omega-3 fatty acids

与食物一起

With food

每天 0.5 至 3 克 EPA 和 DHA（合计）

0.5-to-3 grams of EPA and DHA (combined) per day

肌酸一水合物

Creatine monohydrate

帮助你增加肌肉和力量，并更快地从锻炼中恢复

Helps you gain muscle and strength and recover from your workouts faster

每当

Whenever

每天3至5克

3-to-5 grams per day

运动营养市场规模达440亿美元，如果你轻信哪怕一半的营销宣传，你的货架很快就会堆满那些华而不实的瓶子和袋子，它们对帮助你更快实现健康和健身目标几乎毫无作用。记住，你不需要任何补充剂就能拥有你想要的身材，包括本章重点介绍的那些。维生素D和鱼油几乎是必需的，但如果你经常晒太阳，并且吃大量的高脂肪鱼类，即使是这些也可能不需要。否则，健康的饮食（就像我教你的一样）就能让你的身体保持良好的营养。

Sports nutrition is a $44 billion market, and if you trust even half of the marketing hype, your shelves can quickly fill with flashy bottles and bags that do little or nothing to help you achieve your health and fitness goals faster. Remember, then, you don’t need a single supplement to get the body you want, including those highlighted in this chapter. Vitamin D and fish oil are as close to necessary as they come, but if you’re in the sun enough and eat a fair amount of fatty fish, even those may not be needed. Otherwise, eating a superb diet (like I’ve taught you) will keep your body well nourished.

然而，如果你的饮食平庸甚至更糟，或者你只是想享受一个明智的补充计划带来的额外好处，那么这里分享的基本方案将非常适合你。如果你计划服用补充剂，请立即订购，然后继续阅读，因为我有更多见解和策略，可以帮助你从“更胖更瘦更强壮”计划中获得最大收益。

If your diet is mediocre or worse, however, or if you just want to enjoy the additional advantages of a smart supplementation plan, then the basic regime shared here will serve you well. If you’ll be taking supplements on the program, order them now, and then keep reading because I have more insights and tactics to help you get the most from Bigger Leaner Stronger.

关键要点

Key Takeaways

您不需要补充剂就能成功完成任何健身计划，但有些补充剂可以通过多种方式使您的身心受益。
You don’t need supplements to succeed with any fitness program, but there are supplements that can benefit your body and mind in many ways.
顶级蛋白粉混合均匀，含有大量蛋白质，少量碳水化合物和脂肪，富含必需氨基酸，易于人体吸收。
Top-flight protein powder mixes well, contains a lot of protein and little carbohydrate and fat, is packed with essential amino acids, and is absorbed well by the body.
乳清蛋白是蛋白粉中的佼佼者，因为按重量计算它主要由蛋白质组成，价格实惠，富含必需氨基酸，易于消化吸收，而且易于调味。
Whey protein is the poo-bah of protein powder because it’s mostly protein by weight, is affordable, is rich in essential amino acids, is digested and absorbed well, and is easy to flavor.
高品质乳清蛋白很容易识别：第一种成分是乳清浓缩物、分离物或水解物；每份蛋白质的含量与每份的总重量相似；并且它不声称含有添加的氨基酸。
A high-quality whey protein is easy to spot: the first ingredient is whey concentrate, isolate, or hydrolysate; the protein per serving is similar to the overall weight of each serving; and it doesn’t claim to contain added amino acids.
酪蛋白粉的最佳形式是胶束酪蛋白，因为它经过特殊加工，保留了小束蛋白质（胶束）的天然结构，与酪蛋白粉中的蛋白质相比，它需要更多的时间来消化。
The best form of casein protein powder is micellar casein because it’s specially processed to preserve the natural structure of small bundles of protein (micelles), which require more time to digest than the protein in caseinate powders.
大豆含有类似雌激素的分子，称为异黄酮，它可以对一些男性产生女性化作用，这就是为什么我建议选择大豆以外的其他食物。
Soybeans contain estrogen-like molecules called isoflavones, which can produce feminizing effects in some men, which is why I recommend choosing something other than soy.
胶原蛋白缺少与肌肉构建最相关的三种必需氨基酸：亮氨酸、异亮氨酸和缬氨酸（也称为支链氨基酸）。
Collagen protein is short of the three essential amino acids most related to muscle building: leucine, isoleucine, and valine (also known as branched-chain amino acids).
大米可以制成很好的蛋白粉，因为其氨基酸成分与大豆相似，其对增强肌肉的功效与乳清差不多，而且它具有天然温和的口感和令人愉悦的质地，不需要太多的修饰就能让人胃口大开。
Rice makes for quite the protein powder because its amino acid profile is similar to soy’s, it’s about as good for building muscle as whey, and it has a naturally mild taste and pleasant texture that doesn’t need much tinkering to make it appetizing.
豌豆蛋白也可以与大米蛋白混合，产生与乳清非常相似的氨基酸成分，这就是为什么这种混合物通常被称为“素食乳清”。
Pea protein can also be mixed with rice protein to yield an amino acid profile that looks a lot like whey’s, which is why this blend is often referred to as the “vegan’s whey.”
不要从粉末中获取超过每日所需蛋白质的一半，并且一次不要食用超过 40 至 50 克的蛋白粉。
Don’t get more than half of your daily protein from powders, and don’t eat more than 40-to-50 grams of powdered protein at a time.
以下是如何找到优质复合维生素的方法：
- 不要购买每日一片的复合维生素。
- 不要买药片。它们的吸收不如胶囊好。
- 不要购买包含许多营养素的参考每日摄入量（大多数人维持健康所需的每日量）的100% 的产品。
- 不要购买含有视黄醇的产品。
- 购买含有适量维生素 D 的产品，每天 1,500 至 2,000 IU。
- 如果产品含有 5-甲基四氢叶酸 (5-MTHF)，那就是一个好兆头。
Here’s how to find a superior multivitamin:
- Don’t buy one-a-day multivitamins.
- Don’t buy tablets. They’re not absorbed as well as capsules.
- Don’t buy a product that includes exactly 100 percent of the Reference Daily Intake (the amount needed by most people daily to maintain health) of many nutrients.
- Don’t buy a product that contains retinol.
- Buy a product that has a proper dose of vitamin D, 1,500-to-2,000 IU per day.
- If a product contains 5-methyltetrahydrofolate (5-MTHF), that’s a good sign.
鱼油是从凤尾鱼、鲱鱼、鲭鱼、鲑鱼和沙丁鱼等多脂鱼类中提取的油，它是两种重要的 Omega-3 脂肪酸的极佳来源：二十碳五烯酸 (EPA) 和二十二碳六烯酸 (DHA)。
Fish oil is oil from fatty fish like anchovies, herring, mackerel, salmon, and sardines, and it’s an excellent source of two important omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
再酯化的甘油三酯鱼油是黄金标准，因为它含有非常低的毒素水平，并且比天然甘油三酯和乙酯油更容易吸收。
Re-esterified triglyceride fish oil is the gold standard because it contains very low levels of toxins and is better absorbed than natural triglyceride and ethyl ester oil.
每天服用 500 毫克至 1.8 克 EPA 和 DHA（合计）即可获得鱼油的大部分益处。
You can reap most fish oil’s benefits by taking 500 milligrams to 1.8 grams of EPA and DHA per day (combined).
肌酸可以增强肌肉和力量、无氧耐力和锻炼后的恢复，而且它还能安全地达到这些效果。
Creatine enhances muscle and strength gain, anaerobic endurance, and post-workout recovery, and it does these things safely, too.
每天服用一次每磅体重 0.02 克（大多数男性为 3 至 5 克）的一水肌酸是有效的。
Taking 0.02 grams per pound of body weight (3-to-5 grams for most men) of creatine monohydrate once per day is effective.

第 6 部分

Part 6 开始

The Beginning

18

常见问题

Frequently Asked Questions

勇气并不总是咆哮。有时，勇气是一天结束时平静的声音：“明天我会再试一次。”

Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.”

—玛丽·安妮·拉德马赫

—MARY ANNE RADMACHER

一个至此，我们已经涵盖了“更大、更精益、更强”计划的所有重要方面，但您可能仍有疑问或疑惑。让我们看看能否解答您的疑问。

At this stage, we’ve covered all of the most important aspects of the Bigger Leaner Stronger program, but you may have lingering questions or uncertainties. Let’s see if we can put them to rest.

我30/40/50多岁了。我能参加这个项目吗？

“I’m in my 30s/40s/50s+. Can I do this program?”

绝对没错。每周至少都会有几个人问我，现在增肌健身是不是太晚了。当我解释说现在绝对不晚时，大多数人都感到惊喜。那么，40岁及以上的人应该怎么做呢？他们肯定不能像20岁的人那样吃东西、锻炼，对吧？或许并非如此，但需要做的改变远没有你想象的那么多。

Absolutely. Every week, at least a few people ask me if it’s too late to build muscle and get fit, and most are pleasantly surprised when I explain that it’s definitely not too late. How should people in their 40s and beyond go about it, though? Certainly they can’t eat and train like the 20-year-olds, right? Maybe not, but there aren’t nearly as many changes to make as you might think.

首先，我们来看看肌肉锻炼。俄克拉荷马大学的科学家进行了一项研究，让大学生和中年男性进行八周的相同举重训练，结果发现他们获得的肌肉和力量增长量大致相同。60岁及以上的老年人也同样如此。研究表明，他们也能获得显著的肌肉和力量增长，更重要的是，力量训练有助于对抗通常伴随衰老而来的“健康衰退”。

First, let’s look at muscle building. In a study conducted by scientists at the University of Oklahoma, college and middle-aged men followed the same weightlifting routine for eight weeks, and both gained about the same amount of muscle and strength. People in their 60s and beyond aren’t left in the cold, either. Studies show that they too can gain significant amounts of muscle and strength, and more importantly, that strength training helps fight the “dwindling health spiral” normally associated with aging.

然后是脂肪减少。许多中年人认为随着年龄增长，新陈代谢会下降，但这基本上是一个误区。研究表明，成年人的平均新陈代谢每十年仅减慢1%到3%，这主要是由于肌肉流失，而非生物编程。因此，如果你随着年龄增长保持肌肉量，你的新陈代谢就能保持稳定；同样，如果你增加肌肉量，你的新陈代谢就能得到改善。

Then, there’s fat loss. Many middle-aged folk believe that their metabolism craters as they get older, but this is mostly a myth. Research shows that the average adult’s metabolism slows by just one to three percent per decade—primarily from muscle loss, not biological programming. Therefore, if you maintain your muscle as you age, you maintain your metabolism; similarly, if you add muscle to your frame, you can improve it.

那么，为什么这么多人年纪大了会发胖呢？对大多数人来说，这主要与生活方式有关。他们年轻时非常活跃，可以吃更多东西而不会发胖，但现在他们大多久坐不动，很容易暴饮暴食。除非你因为极端节食或过度有氧运动等做法而损失了大量肌肉，否则你的新陈代谢应该没问题。即使你犯了这些错误，现在也可以通过合理的饮食和训练来纠正。

Why do so many people gain weight as they get older, then? For most, it’s mainly a matter of lifestyle. They were far more active when they were younger, which allowed them to eat far more food without gaining weight, but now they’re mostly sedentary, which makes it very easy to overeat. Unless you’ve lost significant amounts of muscle through practices like extreme starvation dieting or excessive cardio, your metabolism should be just fine. And even if you have made those mistakes, you can correct them now with proper diet and training.

你的荷尔蒙也是如此。人们曾经认为，衰老过程中有时会出现严重的荷尔蒙紊乱，这是不可避免的，但现在我们知道这并非事实。研究表明，生活方式因素对荷尔蒙变化的影响与衰老本身一样大，甚至更大。例如，以下列出了一些可能降低睾酮水平的主要生活方式因素：

The same goes for your hormones. It was once believed that the sometimes severe hormonal disturbances associated with aging were inevitable, but we now know this isn’t true. Studies show that lifestyle factors are as equally responsible for hormonal changes as aging itself, if not more so. For example, here’s a short list of the biggest lifestyle factors that can depress your testosterone levels:

体重增加
Gaining weight
停止锻炼
Stopping exercise
患有慢性疾病
Suffering chronic illness
使用某些药物
Using certain medications
睡眠不足
Sleeping too little
饮用大量酒精
Consuming large amounts of alcohol

所有这些因素都在你的掌控之中。然而，更重要的是，你并不需要拥有超高的激素水平才能保持健康。激素水平可以加快这个过程，但只要你愿意努力，即使激素水平低于平均水平，你也能拥有超乎寻常的体格。

All of these factors are under your control. More to the point, however, is that you don’t need stellar hormone levels to get fit. It can speed up the process, but so long as you’re willing to work at it, you can have an above-average physique with below-average hormones.

话虽如此，年轻人和老年人的身体之间存在一些关键差异，这使得随着年龄的增长，健身变得更加困难。例如，研究表明，随着年龄的增长，肌腱和韧带会变得更僵硬，恢复速度也会变慢，而且大约50岁以后，肌肉在运动后恢复的速度也会变慢。因此，如果你是中年人，我建议你采取一些预防措施。

That said, there are several key differences between younger and older bodies that make fitness harder as you get older. Research shows that tendons and ligaments become stiffer and recover slower as we age, for example, and that after about age 50, muscles also recover slower from exercise. Therefore, if you’re middle-aged, I recommend taking a few precautionary measures.

1.坚持形式。

1. Be a stickler for form.

年纪越大，力量训练中能蒙混过关的把戏就越少。硬拉时腰椎弯曲……深蹲时膝盖弯曲……卧推时肘部外展……这些都会增加任何年龄段的受伤风险，而且随着年龄的增长，危险性会越来越大。这就是为什么我从第一天起就非常重视学习和使用正确的训练姿势，无论年龄或体能水平如何。这也是为什么我不愿意为了打破个人纪录和和朋友们一起练胸肌而牺牲训练姿势。我不是竞技力量举运动员，也不是力量型运动员。我喜欢举重和保持强壮，但我更喜欢保持健康和远离伤病。我想你也和我一样。

The older you get, the fewer shenanigans you can get away with in your strength training. Lumbar rounding in your deadlifts … knees bowing in your squats … elbows flaring in your bench pressing … it all increases the risk of injury at any age, but it becomes more dangerous as the years go by. This is why I put a lot of emphasis on learning and using proper form from day one, regardless of age or fitness level. It’s also why I’m not willing to sacrifice form to hit PRs and chest bump with my buddies. I’m not a competitive powerlifter or strength athlete. I like lifting heavy things and being strong, but I like staying healthy and injury-free more. I suspect you’re in the same boat.

2.确保每周至少休息一天进行力量训练。两天更好。

2. Make sure you take at least one day off strength training each week. Two is better.

别低估力量训练对身体的负担。即使是年轻人，也不可能天天、周复一周地坚持下去，最终会累垮自己。每周高强度训练六七天，身体疲劳就会开始累积。你的睡眠质量会下降，锻炼效果也会受到影响。除非你控制住自己，让身体有更多时间休息，否则你的感觉会越来越糟。正确的恢复需要每周抽出时间进行力量训练，并克制住用其他形式的剧烈运动或活动来代替力量训练的冲动。

Don’t underestimate how taxing strength training is on your body. Even the young’uns can’t do it every day, week after week, without eventually running themselves into the ground. Train hard six or seven days per week, and physical fatigue will start accumulating. Your sleep will deteriorate. Your workouts will suffer. You’ll continue to feel worse and worse until you rein it in and give your body more time to rest. Proper recovery requires taking time off the weights every week and resisting the urge to replace strength training with some other form of intense physical exercise or activity.

另外，不要落入用运动（尤其是有氧运动）来增加食量这个陷阱。这只会让人精疲力竭，更别提生活和心理上的失衡了。为了大吃大喝而强迫自己进行过度运动，不仅浪费时间，还会滋生焦虑或不良的饮食习惯。

Also, don’t fall into the trap of using exercise (particularly cardio) as a way to eat more food. That’s a one-way street to exhaustion, not to mention life and psychological imbalances. Forcing yourself to do excessive amounts of exercise just so you can gorge on food is a terrible use of time as well as a great way to develop anxiety or dysfunctional eating habits.

3.更频繁地休息或减轻负担。

3. Rest or deload more frequently.

即使你合理控制锻炼量和强度，每周休息几天，你的身体最终也需要更长时间的休息。而且年龄越大，这个时间就越早到来。20 多岁的年轻人可能需要 12 到 15 周甚至更长时间才需要额外的恢复时间，而 40 多岁和 50 多岁的人则需要更频繁的恢复，有时甚至需要每 4 到 6 周一次。

Even when you’re properly managing your workout volume and intensity and taking a couple of days off each week, your body eventually needs a bigger break. And the older you are, the sooner that time comes. While guys and gals in their 20s can go anywhere from twelve-to-fifteen weeks or longer before needing additional recovery time, people in their 40s and 50s need it more frequently, sometimes as often as every four-to-six weeks.

有很多因素决定了你需要额外休息多久——年龄、训练计划和历史、遗传、睡眠卫生、饮食等等——但你自己很容易就能发现。当你的训练强度超出了身体完全恢复的能力时，你会开始注意到一些症状，例如训练难度加大、睡眠质量下降、精力下降、关节疼痛以及训练兴趣降低。很多人误以为这些症状是克服不了的心理障碍。这样做效果不好，而减量训练却可以。倾听你的身体，打持久战，并且明智地应对。

There are many factors that determine how long you’ll be able to go before needing additional rest—age, training programming and history, genetics, sleep hygiene, diet, etc.—but it’s pretty easy to discover for yourself. As you exceed your body’s ability to fully recover from your training, you’ll start noticing symptoms like more difficult workouts, worse sleep, lower energy levels, joint aches and pains, and less interest in training. Many people mistake these signs as mental obstacles to push through. It doesn’t go well. Deloading does. Listen to your body, play the long game, and play it intelligently.

我经常旅行。我可以参加这个项目吗？

“I travel a lot. Can I follow this program?”

是的，但你得提前想好。住在靠近优质健身房的酒店会很有帮助（酒店健身房通常很少），提前确定什么时候可以训练也很重要。如果你出城后无法进行常规锻炼，也没关系。总比没有好，所以尽力而为，即使只是自重训练或有氧运动。你可以运用本书中学到的训练原则，让这些锻炼更加高效。

Yes, but you’ll have to think ahead. Staying in hotels close to good gyms helps a lot (hotel gyms are usually sparse), as does figuring out beforehand when you can train. If your regular workouts aren’t going to happen when you’re out of town, that’s okay. Anything is better than nothing, so do what you can, even if it’s just bodyweight training or cardio. You can use the training principles you’ve learned in this book to make those workouts plenty productive.

至于饮食，旅行时您有三种选择：

As for your diet, you have three options when traveling:

制定一份膳食计划，选择一些可以在当地杂货店买到的食物（或者通过 Instacart、Walmart+、Amazon Fresh 或 Whole Foods Delivery 等服务送货上门），然后在酒店房间里保存、准备和享用。尽量选择简单易行的食物，例如冷盘、烤鸡、高蛋白乳制品、蛋白粉、蛋白棒、预切蔬菜/蔬菜条、水果、坚果等。
Make a meal plan with foods you can get at a local grocery store (or get delivered to you with a service like Instacart, Walmart+, Amazon Fresh, or Whole Foods Delivery) and then keep, prepare, and eat your meals in your hotel room. Keep it simple, like cold cuts, rotisserie chicken, high-protein dairy, protein powder, protein bars, precut vegetables/crudités, fruit, nuts, etc.
使用 MyFitnessPal 之类的应用程序追踪你的卡路里和宏量营养素，尽量确保摄入足够的蛋白质，并将卡路里摄入量保持在合理范围内。如果你经常外出就餐或外出就餐，这种方法会很有效。
Track your calories and macros with an app like MyFitnessPal, try to ensure you eat enough protein, and keep your calories in a reasonable range. This can work well if you have to mostly eat out or on the go.
根据你的食欲进食，尽量摄入足够的蛋白质，并控制卡路里摄入量。这对于偶尔的旅行来说没问题，但如果你经常旅行，其他两种方法会更有效。
Eat according to your appetite, try to eat enough protein, and keep your calories in check. This is fine for the occasional trip, but if you travel frequently, you’ll get better results with the other two approaches.

“如果我错过或不得不跳过锻炼，我该怎么办？”

“What should I do if I miss or have to skip a workout?”

如果你一周错过了一两次力量训练，你可以选择在其他日子进行，或者直接跳过，就像已经完成一样，这取决于你的情况和偏好。例如，假设你的日常安排如下：

If you miss a strength training workout or two in a week, you can either do them on other days of the week, or skip them and carry on as if you’d done them, depending on your circumstances and preferences. For example, let’s say your normal schedule looks like this:

星期一

Mon.

星期二

Tue.

星期三

Wed.

星期四

Thu.

星期五

Fri.

星期六

Sat.

太阳。

Sun.

推

Push

拉

Pull

上身

Upper Body

下半身

Lower Body

如果你周二因为各种原因错过了拉力训练，可以改到第二天（周三）进行；或者，如果你不喜欢连续三次训练，也可以周三进行，周四休息，周五进行上肢训练，周六进行下肢训练。如果你无法调整训练计划来弥补错过的训练，也没关系。保持冷静，照常进行训练即可。

You miss your Pull workout for one reason or another on Tuesday. You could do it the following day (Wednesday); or, if you don’t like doing three workouts in a row, you could do it Wednesday, rest on Thursday, and do your Upper Body workout on Friday and Lower Body workout on Saturday. If you can’t shuffle your workout schedule to make up for a missed workout, that’s all right. Keep your hair on and continue as you normally would.

如果你错过了一两周的训练，你应该能够从中断的地方重新开始，因为几周不锻炼才会明显损失肌肉或力量。但是，如果你已经几周或更长时间没有进行日常训练，那么重新开始时就需要使用更轻的重量。不过，也有一个好处：由于“肌肉记忆”，你失去的肌肉和力量很快就会恢复。科学家仍在研究这一现象，但研究表明，力量训练可以改变肌肉细胞，使其快速再生。

If you miss an entire week or two of training, you should be able to pick up where you left off because it takes several weeks without working out to lose a noticeable amount of muscle or strength. If you’ve been off your routine for several weeks or longer, however, you’ll need to use lighter weights when you begin again. There is a bright spot, however: Thanks to “muscle memory,” you’ll quickly gain back whatever muscle and strength you’ve lost. Scientists are still studying this phenomenon, but research shows that strength training alters muscle cells in a way that allows for rapid regrowth.

当您在长时间休息后重新开始训练时，请计划通过以下方式减少训练重量：

When you’re coming back to the program after an extended break, plan on reducing your training weights by the following:

如果已经过去一到两个月，则为 20%
20 percent if it has been one to two months
如果已经过去三到四个月，则占30%
30 percent if it has been three to four months
如果已经过去五到六个月或更长时间，则为 50%
50 percent if it has been five to six months or longer

“如果我不得不缩短锻炼时间怎么办？”

“What if I have to cut a workout short?”

如果你没有时间进行完整的锻炼，那就尽可能利用时间，哪怕只是做前两个练习。有总比没有好。还要记住，在“更大更瘦更强壮”的训练中，最重要的练习要放在首位，所以简短的训练效果可能比你想象的要好。

If you don’t have time for a full workout, do what you can with the time that you have, even if that’s just the first two exercises. Something is always better than nothing. Remember too that the most important exercises come first in Bigger Leaner Stronger workouts, so an abbreviated session can do more than you might think.

另外，就像错过锻炼一样，如果这种情况不经常发生，缩短训练时间没什么问题，但如果经常发生，你就需要重新审视你的锻炼计划、优先级，或者两者兼而有之。另外，如果你缩短了一次训练，不要把你跳过的内容拖到下一次训练中——照常进行即可。

Also, like with missing a workout, shortening them isn’t an issue if it happens infrequently, but if it’s a regular occurrence, you need to revisit your workout schedule, priorities, or both. Also, if you cut a workout short, don’t tack on what you skipped to your next workout—just carry on as normal.

“我怎样做才能在减肥期间不那么饿呢？”

“What can I do to be less hungry while cutting?”

以下是减肥期间减少饥饿感和渴望的三种简单方法：

Here are three easy ways to reduce hunger and cravings while cutting:

喝足够的水。这不仅是改善整体健康和体能表现的最简单方法之一——研究表明，喝大量的水（尤其是在用餐时）还能增加饱腹感，减少饥饿感。
Drink enough water. This isn’t just one of the easiest ways to improve general health and performance—research shows that drinking plenty of water (especially with meals) also increases feelings of fullness and reduces hunger levels.
保证充足的睡眠。大多数人不会认为这是减肥秘诀，但睡眠不足会显著增加饥饿感。欧洲味觉科学中心的科学家发现，每晚睡4小时的人第二天摄入的热量比睡8小时的人多近600卡路里，而且饭前更容易感到饥饿。
Get enough sleep. Most people wouldn’t think of this as a weight loss tip, but inadequate sleep can markedly increase hunger levels. Scientists at the European Center for Taste Sciences found that when people slept four hours per night, they ate almost 600 calories more the next day and were more hungry before meals than people who got eight hours of sleep.
慢慢地、用心地吃饭。与其一边刷社交媒体一边狼吞虎咽地吃饭，不如小口小口地吃，细嚼慢咽，享受每一口，关掉屏幕，专注于你的食物和陪伴。你可能会发现，更少的卡路里让你更饱，饱腹感也会持续更久。
Eat slowly and thoughtfully. Instead of scarfing your meals while scrolling on social media, take smaller bites, deliberately chew and enjoy each mouthful, turn off the screens, and focus on your food and company instead. You’ll probably find that you get fuller on fewer calories and feel satisfied for longer afterward.

“我感觉不太疼。这有什么问题吗？”

“I’m not getting very sore. Is that a problem?”

不会。肌肉酸痛是肌肉损伤的副作用，虽然这可能有助于肌肉生长，但并非必需。虽然训练后你至少会感到一些酸痛（如果你从未感到任何酸痛，那可能是因为你训练不够刻苦），但这种酸痛无需（也不应该）被夸大。

No. Muscle soreness is a byproduct of muscle damage, and while this may contribute to muscle growth, it’s not essential. While you can expect at least some soreness after workouts (if you never experience any soreness whatsoever, you’re probably not training hard enough), it doesn’t need to be (and shouldn’t be) exaggerated.

“我可以训练之前锻炼后仍然酸痛的肌肉吗？”

“Can I train muscles that are still sore from a previous workout?”

是的。如果肌肉仍然酸痛，并不一定意味着它还没有恢复，无法进行更多训练。事实上，一些研究表明，我们在训练后感觉到的酸痛很大程度上并非来自肌肉纤维本身，而是来自将它们连接在一起的结缔组织。衡量肌肉恢复的更好指标是运动表现。假设你通常能用35磅的重量做6次哑铃弯举，而你的二头肌因为昨天的训练而酸痛。如果你今天只能用35磅的重量做4次，那么你的二头肌可能还没有完全恢复。但如果你能做6次或更多，那么无论感觉如何，你的二头肌可能已经完全恢复了。

Yes. If a muscle is still sore, that doesn’t necessarily mean it isn’t recovered and ready for more training. In fact, some research suggests that much of the soreness we feel after training isn’t from the muscle fibers themselves but the connective tissues holding them together. A much better measure of muscle recovery is performance. Say you can normally do 6 reps of dumbbell curls with 35 pounds, and your biceps are sore from yesterday’s workout. Today, if you can only get 4 reps with 35 pounds, your biceps probably haven’t fully recovered yet. If you can get 6 reps or more, though, they probably have, regardless of how they feel.

“我怎样才能从减脂转变为维持体重或增肌？”

“How do I switch from cutting to maintaining or lean gaining?”

要从减脂到维持体重，只需将你的卡路里摄入量增加到新计算出的维持卡路里摄入量的100%即可（无需逐渐增加卡路里摄入量，有时也称为“反向节食”）。这样做的话，你可能会在头一两周内体重增加，主要是因为碳水化合物摄入量增加（这会增加水分滞留），但之后你的体重就会稳定下来。

To go from cutting to maintaining, simply increase your calories to 100 percent of your newly calculated maintenance calories (there’s no need for a gradual increase of calories, sometimes referred to as “reverse dieting”). When you do this, you can expect to gain weight for the first week or two mostly from the jump in carbs (which increases water retention), but after that, your weight should stabilize.

要从减脂到增肌，首先要将你的卡路里摄入量增加到新计算出的维持热量的100%，并保持两到三周。然后，再将你的卡路里摄入量增加10%（维持热量的110%）。

To go from cutting to lean gaining, first increase your calories to 100 percent of your newly calculated maintenance calories, and stay there for two or three weeks. Then, increase your calories again by 10 percent (110 percent of maintenance calories).

我吃不饱，体重也增不起来。我该怎么办？

“I’m having trouble eating enough to gain weight. What should I do?”

你可以每天吃两份芝士汉堡和披萨，但我建议你想想如何吃更多“更健康”的高热量食物。这和你减肥时制定膳食计划的方法正好相反。与其用富含纤维和水分的低热量食物（比如水果和蔬菜）来填满你的饮食，不如多吃那些每平方英寸都富含大量热量的食物。以下是我最喜欢的一些食物：

You could double-fist cheeseburgers and pizza every day, but instead, I’d recommend figuring out how to eat more of “healthier” high-calorie foods. This is the opposite of how you approach meal planning when cutting. Instead of filling your diet with lower-calorie foods with a lot of fiber and water (fruit and vegetables, for instance), you load up on foods that pack a lot of calories into every square inch. Here are some of my favorites:

白米饭、面包和意大利面
White rice, bread, and pasta
干果
Dried fruit
全蛋
Whole eggs
肥肉和海鲜（碎牛肉、牛排、鱼等）
Fatty meat and seafood (ground beef, steak, fish, etc.)
燕麦
Oats
“更健康”的早餐麦片（配料和添加糖最少，例如格兰诺拉麦片或什锦麦片）
“Healthier” breakfast cereal (minimal ingredients and added sugar, such as granola or muesli)
全脂乳制品或乳制品替代品（奶酪、酸奶、牛奶等）
Full-fat dairy or dairy substitutes (cheese, yogurt, milk, etc.)
种子、坚果和坚果酱
Seeds, nuts, and nut butters
高热量蛋白质奶昔（蛋白粉加牛奶或替代品、坚果、燕麦等）
High-calorie protein smoothies (protein powder plus milk or a substitute, nuts, oats, etc.)
无糖果汁
No-sugar-added fruit juice
香蒜酱、摩尔酱、蒜泥蛋黄酱、阿根廷香辣酱、照烧酱和肉汁等酱料
Sauces like pesto, mole, aioli, chimichurri, teriyaki, and gravy
高热量/碳水化合物的蔬菜和豆类（利马豆、玉米、鹰嘴豆等）
Higher calorie/carb veggies and beans (lima beans, corn, chickpeas, etc.)

“我应该多久改变一次锻炼计划？”

“How often should I change my workout routine?”

如果你按照本书附赠材料（www.biggerleanerstronger.com/bonus）中的训练步骤进行，你会发现变化是必然的——你每个阶段都会调整练习。但是，如果你打算自己制定训练计划和日常安排，请记住以下几点：

If you follow the training phases in the bonus material that comes with this book (www.biggerleanerstronger.com/bonus), changes are baked into the cake—you’ll switch up exercises every phase. If you plan on creating your own workouts and routines, however, keep these points in mind:

不要每六到八周更改一次以上的训练计划（包括动作、次数范围、休息时间等）。如果过于频繁地更改训练计划，反而会阻碍你的进步，因为你会浪费时间和精力去适应新的动作和次数范围，寻找新的有效重量等等。
Don’t change your workouts (exercises, rep ranges, rest times, etc.) more than once every six to eight weeks. If you change your workouts too often, it’ll get in the way of your progress because you’ll waste time and energy adjusting to new exercises and rep ranges, finding new working weights, etc.
先做最难的练习。你开始训练时总是精力充沛，而不是结束时精力充沛，所以先做最难的训练，然后再做容易的练习是合理的。例如，如果你要进行上肢训练，包括杠铃卧推、杠铃划船、杠铃弯举和哑铃侧平举，就按这个顺序进行。
Do your hardest exercises first. You always start a workout with more energy than you finish with, so it makes sense to do the most demanding training first, followed by easier exercise. For example, if you’re going to do an upper-body workout that includes the barbell bench press, barbell row, barbell biceps curl, and dumbbell side lateral raise, do it in that order.
更换主要练习的频率要低于更换辅助练习的频率。一般来说，你应该尽量坚持一个主要练习至少三到四个月，因为相比辅助练习，主要练习需要更长的时间才能掌握，而且能带来更稳定、更显著的全身训练效果。此外，当你更换主要练习时，也应该用类似的变化动作来代替。例如，在练习了几个月的杠铃卧推之后，上斜卧推会比俯卧撑或器械飞鸟更好。
Change primary exercises less frequently than accessory exercises. As a general rule, you should try to stick with a primary exercise for at least three to four months, as they take longer to master and produce steadier and greater whole-body gains than accessory exercises. Also, when you do swap a primary exercise out, replace it with a similar variation. For example, after several months of the barbell bench press, the incline bench press would be a better alternative than push-ups or machine flyes.

“生病的时候我应该运动吗？”

“Should I exercise when I’m sick?”

不会。至少不会很严重。虽然你可能想摆脱疾病，坚持日常习惯（我完全理解你的愿望），但还是要强迫自己休息，因为训练只会抑制免疫功能，使情况恶化。话虽如此，研究表明，20分钟左右的轻度活动，比如散步或慢跑，可以增强免疫力，促进恢复，所以如果你愿意的话，这也是一个选择。就我个人而言，生病时，我每天会散步一两次，每次15到20分钟，然后小睡30到45分钟，每次都能立即见效。

No. At least not seriously. As much as you may want to shrug illness off and stick with your routine (a desire I completely sympathize with), force yourself to rest because training will only depress immune function and make things worse. That said, research shows that twenty minutes or so of light activity, like walking or jogging, can boost immunity and recovery, so that’s an option if you feel up to it. Personally, I take one or two 15-to-20-minute walks and one 30-to-45-minute nap per day when sick, and I notice immediate benefits from each.

“实现健身目标的人有什么共同点？”

“What do people who achieve their fitness goals all have in common?”

这些年来，我见证了成千上万的转变。那些减脂最多、增肌最多、并且保持健康（甚至持续保持健康）的人，往往并非异常自律、意志坚定或坚持不懈——他们只是最坚持而已。他们犯的营养错误最少，错过的锻炼也最少。他们也远非完美，大多数时候只是勉强过得去。

I’ve seen tens of thousands of transformations over the years, and invariably, the people who lose the most fat, gain the most muscle, and then stay fit (or even continue getting fitter) aren’t abnormally disciplined, determined, or durable—they’re just the most consistent. They make the fewest nutritional mistakes and miss the fewest workouts. They’re far from perfect, too. They’re just good enough most of the time.

我相信你也能做到。为什么？因为你已经读完了这本书，这说明你拥有以健身取胜的意志和能力。我已经为你指明了方向。跟着它走，我会在另一边等你。

I’m confident you’re capable of the same. Why? Because you’ve made it to the end of this book, which tells me you have the will and wherewithal to win with fitness. I’ve given you the way. Follow it, and I’ll be waiting for you on the other side.

19

从这里开始，你的身体将发生改变

From Here, Your Body Will Change

在这个不断试图将你变成其他样子的世界里，做你自己就是最大的成就。

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.

—拉尔夫·沃尔多·爱默生

—RALPH WALDO EMERSON

秒哦……我想就这样了，对吧？我们走到尽头了。不可能。你现在正处于一个过程——是的，它已经开始了——你的身体正在以你从未想象的速度改变。从现在开始，你只需要沿着我为你描绘的道路前行，很快，你就能对着镜子想：“我很高兴我这么做了”，而不是“我希望我这么做了”。

So … I guess this is it, right? We’ve reached the end. No way. You’re in a process now—and yes, it has already begun—of transforming your body faster than you ever thought possible. From here, all you have to do is walk the path I’ve traced for you, and soon, you’ll be able to look in the mirror and think, “I’m glad I did,” not “I wish I had.”

你不仅会变得更强壮、更精瘦、更强壮，还会更加自信、更有能力、更开朗。这种新获得的积极性和自豪感也会照耀到你生活的其他方面，激励你追求其他目标，并在其他方面提升自己。正如我在《锻炼动力小黑皮书》一书中所说：如果你有能力改变你的身体，你就有能力改变你的生活。

You won’t just be bigger, leaner, and stronger, either—you’ll also be more confident, capable, and cheerful. This newfound positivity and pride will shine into other areas of your life as well, inspiring you to reach for other goals and improve yourself in other ways. As I say in my book The Little Black Book of Workout Motivation: if you have the power to change your body, you have the power to change your life.

我的目标是帮助您实现目标。如果我们能够携手合作，我相信我们一定能够成功。因此，我很乐意与您联系，关注您的进展，并解答您的任何疑问或顾虑。此外，如果您对自己的转变感到满意，我很乐意在我的网站上分享您的故事！联系我的最佳方式是发送电子邮件至：mikem@legionsupplements.com。我每天都会收到很多消息，所以可能需要一两周才能回复您的消息，但您一定会收到回复。

My goal is to help you reach your goals, and if we can work together as a team, I know that we can and will succeed. That’s why I’d love to connect with you, follow your progress, and address any questions or concerns you may have. Also, once you’re thrilled with your transformation, I’d love to feature your story on my website! The best way to reach me is e-mail: mikem@legionsupplements.com. I get a lot of messages every day, so it may take a week or two to get to yours, but you will get a reply.

我还想邀请你加入我的Facebook群组，这是一个由数千名志同道合的朋友组成的社区，大家可以在这里解答问题、庆祝胜利、抚慰挫折。你可以在www.muscleforlife.group找到它。你只需点击“+加入群组”按钮，我的管理员就会允许你加入。

I’d also like to invite you to join my Facebook group, which is a community of thousands of like-minded people who can answer questions, celebrate victories, and soothe setbacks. You can find it at www.muscleforlife.group. All you have to do is click the “+ Join Group” button, and one of my administrators will let you in.

另外，说到社交媒体，可以在以下大型社交媒体上找到我：

Also, speaking of social media, here’s where to find me on the big ones:

Instagram：www.instagram.com/muscleforlifefitness
Instagram: www.instagram.com/muscleforlifefitness
脸书：www.facebook.com/muscleforlifefitness
Facebook: www.facebook.com/muscleforlifefitness
YouTube：www.youtube.com/muscleforlifefitness
YouTube: www.youtube.com/muscleforlifefitness
推特：www.twitter.com/muscleforlife
Twitter: www.twitter.com/muscleforlife

如果您想公开宣布您正在启动该计划或分享进度更新，请务必标记我并添加主题标签#BiggerLeanerStronger，以便其他人可以找到您并关注您的旅程。

If you want to publicly announce that you’re starting the program or share progress updates, definitely tag me and add the hashtag #BiggerLeanerStronger so other people can find you and follow your journey.

另外，如果您喜欢这本书，请把它分享给您关心的人。您可以借给他们一本，或者更好的是，送他们一本作为礼物，并对他们说：“这本书帮助了我健身，我相信它也会对您有所帮助，所以我给您买了一本。快来读一读吧。” 我的使命是让尽可能多的人了解本书中的信息，而没有什么比口口相传更能帮助我做到这一点了。所以，请尽您所能，广而告之。

Also, if you’ve enjoyed this book, please pass it on to someone you care about. Lend them your copy, or, better yet, get them their own as a gift and say, “This book has helped me in my fitness journey, and I think it’ll do the same for you, so I got you a copy. Read it.” My mission is to get the information in this book into as many hands as possible, and nothing helps me do that more than plain word of mouth. So please spread the word however you can.

再次感谢您阅读我的书，希望很快收到您的回复。

Thank you again for reading my book, and I hope to hear from you soon.

20

你能帮我一个忙吗？

Would You Do Me a Favor?

唯一轻松的一天是昨天。

The only easy day was yesterday.

—美国海豹突击队座右铭

—U.S. NAVY SEALS MOTTO

我想要请求您帮个小忙。

I have a small favor to ask.

你介意花点时间在 Kobo 上写一篇关于这本书的简介吗？我会查看所有评论，并且希望得到诚实的反馈，因为这才是我工作的真正回报——因为我知道我正在帮助别人。

Would you mind taking a minute to write a blurb on Kobo about this book? I check all my reviews and love to get honest feedback because that’s the real pay for my work—knowing that I’m helping people.

要给我留下评论，您可以：

To leave me a review, you can:

请访问www.biggerleanerstronger.com/kobo，向下滚动并单击“撰写您的评论”按钮，留下您的评分和评论。
Go to www.biggerleanerstronger.com/kobo, scroll down and click the “Write your review” button, and leave your rating and review.
或者在您的网络浏览器中访问 Kobo（或打开应用程序），搜索“bigger leaner strong”，点击书籍，向下滚动并点击“撰写您的评论”按钮，然后留下您的评分和评论。
Or go to Kobo in your web browser (or open the app), search for “bigger leaner stronger,” click on the book, scroll down and click the “Write your review” button, and leave your rating and review.

再次感谢，我期待阅读您的评论！

Thanks again, and I look forward to reading your review!

21

免费奖励材料（锻炼、膳食计划等！）

Free Bonus Material (Workouts, Meal Plans, and More!)

亲爱的朋友，谁会放你走？这不是重点。重点是，谁会阻止我？

My dear fellow, who will let you? That’s not the point. The point is, who will stop me?

—安·兰德

—AYN RAND

T再次感谢您阅读本书。希望您觉得本书富有洞察力、启发性和实用性，并希望它能帮助您拥有梦寐以求的健康、强健的体魄。

Thank you again for reading this book. I hope you’ve found it insightful, inspiring, and practical, and I hope it helps you build the fit, strong, and healthy body you really desire.

我想确保您能从本书中获得尽可能多的价值，因此我整理了一些额外的免费资源来帮助您，包括：

I want to make sure that you get as much value from this book as possible, so I’ve put together a number of additional free resources to help you, including:

可保存、可共享、可打印的参考指南，包含本书的所有关键要点、清单和行动项目。
A savable, shareable, printable reference guide with all of this book’s key takeaways, checklists, and action items.
链接到所有“更大更精益更强”练习的演示视频。
Links to form demonstration videos for all Bigger Leaner Stronger exercises.
一整年的“更胖更瘦更强壮”训练计划，精心整理，并以多种格式提供，包括PDF、Excel和Google表格。如果您更喜欢电子版或纸质版的训练计划，请查看《男性第一年挑战》（www.）。
An entire year’s worth of Bigger Leaner Stronger workouts neatly laid out and provided in several formats, including PDF, Excel, and Google Sheets. If you’d prefer the workouts in a digital or hard-copy book, check out The Year One Challenge for Men (www.).
二十个“更大更瘦更强”的膳食计划，让减肥和增肌变得尽可能简单。
Twenty Bigger Leaner Stronger meal plans that make losing fat and gaining lean muscle as simple as possible.
我最喜欢的工具是用于在健身房内外激发和保持动力并保持正轨。
My favorite tools for getting and staying motivated and on track inside and outside of the gym.
我一直以来最喜欢的健身书籍。
My all-time favorite fitness books.
还有更多。
And more.

要立即获得所有这些免费奖金（以及一些额外的惊喜礼物），请立即访问此处：

To get instant access to all of those free bonuses (plus a few additional surprise gifts), go here now:

www.biggerleanerstronger.com/bonus

还要记住，如果您有任何疑问或遇到任何困难，您可以发送电子邮件至mikem@legionsupplements.com，我会尽力帮助您！

Remember too that if you have any questions or run into any difficulties, you can shoot me an email at mikem@legionsupplements.com, and I’ll do my best to help!

22

您想要一对一辅导吗？

Do You Want One-on-One Coaching?

哈你有没有想过，能坐上一辆德罗宁汽车，回到过去，唤醒年轻时的自己？我知道，对吧？

Have you ever wished you could hop into a DeLorean, go back in time, and shake some sense into your younger self? I know, right?

我的意思是，我在健身房里像仓鼠一样转了整整七年，却完全不知道自己在做什么。那么多毫无成效的“泵感”训练，那么多在有氧运动器械上耗费的时间，那么多装着鸡肉、西兰花和米饭的散发着臭味的塑料盒……却几乎没有什么进步。

I mean, I spent a good seven years spinning my hamster wheel in the gym without really knowing what I was doing. So many unproductive “pump” workouts, so many hours on the cardio machines, so many stinky plastic containers of chicken, broccoli, and rice … and so little progress to show for it.

哦，青春之酒……

Oh, the wine of youth …

我还有个大胆的想法：凭借我现在所掌握的知识，我本可以在三到五年内达到个人健身的巅峰，而不是十年以上。而且我只需花一小部分时间在健身房，做我喜欢的运动，吃我喜欢的食物就能达到这个目标。这就是“临床有效剂量”的正确知识（智慧）能为你带来的益处。

And here’s a wild thought: With what I know now, I could’ve reached the pinnacle of my personal fitness in three-to-five years instead of ten+. And I could’ve done it spending a fraction of the time in the gym, doing workouts I enjoyed, and eating foods I liked. That’s what a “clinically effective dose” of the right kind of knowledge (wisdom) can do for you.

试想一下：一架飞机从洛杉矶起飞，途经纽约。如果在起飞过程中，飞行员决定将航向向南调整3.5度，机头只会移动几英尺。驾驶舱外的乘客不会注意到这个微小的移动。但在穿越全国的旅程中，这种变化的影响将是巨大的，导致困惑的乘客在华盛顿特区而不是纽约下飞机——这是一个小小的变化，但却是一个重大的后果。

Think of it this way: Imagine a plane taking off from Los Angeles en route to New York. If, during takeoff, the pilot decided to adjust course 3.5 degrees to the south, the plane’s nose would move just a few feet. Outside of the cockpit, no one on board would notice the small movement. But over the course of a journey across the country, the impact of the change would be considerable, causing the confused passengers to alight from their plane in Washington, DC, not New York—a small change, but a major result.

例如，如果我必须重新开始，以下是一些我不会再做的事情：

For instance, if I had to start over, here are a few things I wouldn’t do again:

我不会再花钱购买那些肌肉杂志来欺骗我。
I’d stop paying to be lied to by the muscle mags.
我不会再试图模仿网上最伟大的乔兄弟的锻炼方式。
I’d stop trying to copy the workouts of the biggest Joe-bros online.
我不会再每月浪费数百美元购买假药丸、药粉和药水。
I’d stop wasting hundreds of dollars per month on sham pills, powders, and potions.

哦，还有，在第二轮中我会做几十件不同的事情，比如……

And there are, oh, a couple dozen or so things I’d do differently in round two, like …

举起更重的重量
Lift heavier weights
关注渐进式超负荷
Focus on progressive overload
做正确的锻炼
Do the right exercises
学习如何制定有效的膳食计划
Learn how to make effective meal plans
与跑步机分手（“没有你我真的很痛苦，就好像你就在这里一样！”）
Break up with the treadmill (“I’m so miserable without you, it’s almost as if you’re here!”)

但如果我能选择一件事来强迫年轻时的自己去做，那就是：聘请一位教练。

But if I could choose just ONE thing to force my younger self to do, it’d be this: I’d hire a coach.

为什么？

Why?

一位好的教练可以让我免去通过学习和反复试验来弄清楚所有事情所浪费的时间、精力和挫折，天知道有多少。事实上，即使我像现在这样把比赛录了下来，如果要重新开始，我还是会聘请一位教练。这样做的好处实在太大了，不容忽视。教练可以帮我制定训练和饮食计划，节省我的时间，甚至可能比我作为一名客观的专家做得更好。教练可以帮我承担责任，跟踪我的进度，并发现我们都有的“盲点”。坦白说，当我不想拿起沉重的东西再放下的时候（是的，我也有过这种感觉——我把这归咎于通货膨胀和气候变化），教练会直视着我。

A good coach would’ve saved me Cthulu-knows-how-much time, energy, and frustration lost trying to figure everything out through study and trial and error. In fact, even if I had the game taped like I do now, I’d still hire a coach if I were starting over. The upside is just too great to ignore. A coach would save me time by building my training and eating plans, and might even do a better job than I would as an objective expert. A coach would help keep me accountable, track my progress, and bring to light “blind spots” that we all have. And frankly, a coach would scowl me straight on those days when I just don’t feel like picking up the heavy things and putting them down (Yes, I have those too—I blame inflation and climate change).

这就是为什么即使是有史以来最伟大的运动员，如泰格·伍兹、迈克尔·菲尔普斯和汤姆·布雷迪，仍然需要教练——如果你觉得自己付出了努力但没有得到结果，你也应该聘请教练。

All this is why even the greatest athletes of all time, like Tiger Woods, Michael Phelps, and Tom Brady, still have a coach—and why you should too if you feel like you’ve been putting in the effort but not getting the results.

如果是这样，那么我想邀请您重新开始我的 VIP 辅导计划，您可以在www.biggerleanerstronger.com/coaching上了解更多信息。

If that’s the case, then I’d like to invite you to start fresh with my VIP coaching program, which you can learn more about at www.biggerleanerstronger.com/coaching.

我们与数千名不同年龄段、不同境遇的男性和女性合作，帮助他们减掉了数万磅脂肪，增加了数千磅肌肉。你知道吗？他们往往忽略了一个关键的环节。也许是他们的卡路里或宏量营养素……也许是他们的运动选择……也许是他们的食物选择……又或许他们没有逐渐增加肌肉负荷。

We’ve worked with thousands of men and women of all ages and circumstances and helped them lose tens of thousands of pounds of fat and gain thousands of pounds of muscle. And you know what? They’re often missing just one crucial piece of the puzzle. Maybe it’s their calories or macros … maybe it’s their exercise selection … maybe it’s their food choices … or maybe they’re not progressively overloading their muscles.

你的情况可能也一样。你可能做了很多正确的事情，但就像鹅赤脚走路一样，肯定有一些你做错了的事情，这才是让你最痛苦的地方。

And it’s probably the same with you. You’re likely doing a lot of things right, but sure as a goose goes barefoot, there’s something you’re not doing correctly that’s giving you most of the grief.

不管是什么，重要的是：一旦你确定了你缺少的那件事是什么——一旦你“弄清楚了”——一切就都豁然开朗了。那时你就会开始取得重大进展。

Whatever it is, here’s what’s important: Once you identify what that one thing you’re missing is—once you “figure it out”—that’s when everything finally clicks. That’s when you start making serious progress.

这正是我们为安德鲁（40 岁）所做的，他减掉了 10 磅脂肪，同时在关键举重项目上增加了 100 磅重量：

This is exactly what we did for Andrew (40 years old), who dropped 10 pounds of fat while also adding 100 pounds to his key lifts:

这也是我们帮助 Ron（63 岁）的方法，他减掉了 17 磅，体脂减少了 10%，腰围减少了 5.5 英寸：

It’s also how we helped Ron (63 years old), who lost 17 pounds, 10% body fat, and 5.5 inches off his waist:

我们对尼克（23 岁）也做了同样的事，他减掉了 18 磅体重，减少了 7% 的体脂，从身材健美变成了肌肉发达：

And we did the same for Nick (23 years old), who lost 18 pounds and 7% body fat and went from fit to absolutely ripped:

并得到这个：

And get this:

安德鲁、罗恩和尼克都在短短 90 天内完成了这些彻底的转变。

Andrew, Ron, and Nick all made these radical transformations in as little as 90 days.

所以，如果你想要有人牵着你的手，帮助你塑造你真正想要的身材……

So, if you want someone to take you by the hand and help you build the body you really want …

有人曾与像您这样的人合作过，并取得过良好的记录……

Someone with a proven track record working with people just like you …

有人可以让按数字绘画变得简单，并或多或少地保证你的成功……

And someone who can make it paint-by-numbers simple and more or less guarantee your success …

然后前往www.现在，安排您的免费咨询电话，让我们看看我的辅导服务是否适合您。

Then head over to www. now, schedule your free consultation call, and let’s see if my coaching service is right for you.

顺便说一句，这不是高压推销电话。这是一次友好的交流，让我们了解您、您的目标和生活方式，然后确定该计划是否适合您。（当然，有时我们确实会遇到一些不太合适的人，但我们几乎总是有其他专家和资源可以推荐给他们。）

This is NOT a high-pressure sales call, by the way. It’s a friendly chat that lets us learn about you, your goals, and your lifestyle, and then determine whether the program is right for you. (And yes, sometimes we do speak with people who aren’t a good fit, but we almost always have other experts and resources to refer them to.)

如果您稍感兴趣，就应该立即行动，预约免费咨询。您绝对不会有任何损失，反而会受益匪浅，因为几个月后，您就可能成为我们下一个成功案例！

If you feel even slightly interested, you should act now and schedule your free call. You have absolutely nothing to lose and everything to gain because in a few months, YOU could be one of our next success stories!

事实上，如果您符合该计划的资格，每天都到场并完成工作，我保证您会获得退款。所以，不要再拖延，以免忘记。立即行动：立即访问www.预约您的通话。。

In fact, if you qualify for the program, show up every day, and do the work, I guarantee it or you’ll get your money back. So don’t put this off for later and forget. Take the first step: schedule your call now at www..

23

超越更大、更精简、更强

Going Beyond Bigger Leaner Stronger

如果你遵守所有规则，你就会错过所有的乐趣。

If you obey all the rules, you miss all the fun.

—凯瑟琳·赫本

—KATHARINE HEPBURN

我如果你的目标是获得与生俱来就具备的肌肉和力量（对大多数人来说，至少增加20到35磅的肌肉，并拥有扎实的中级力量），那么“更大更瘦更强壮”是你最不需要的健身计划。只要坚持不懈地坚持，你的成功几乎是板上钉钉的。然而，如果你想充分发挥自己的健身潜力，这本书可能就无法满足你的需求。为此，你可能需要在未来的某个时候改变你的饮食和训练方式。

If your goal is to gain much of the muscle and strength genetically available to you (at least 20-to-35 pounds of muscle and solid intermediate-level strength for most guys), Bigger Leaner Stronger is the last fitness program you’ll need. Follow it diligently, and your success is as good as guaranteed. If you want to realize your full fitness potential, however, this book likely won’t be able to get you there. For that, you’ll probably need to make some changes to how you eat and train at some point in the future.

例如，在进行“更大、更精瘦、更强壮”一到两年后，许多人的肌肉和力量就停止增长，主要是因为该计划提供的训练量不足以让中级举重运动员继续进步。话虽如此，有些人发现他们可以坚持“更大、更精瘦、更强壮”三、四年甚至五年，肌肉和力量都能持续增长。如果你也是其中之一，只要你仍在稳步进步，就无需改变任何内容。但如果你没有进步，那么我为中高级举重运动员编写的书籍（和计划）《超越更大、更精瘦、更强壮》或许能让你获得更好的效果。

For example, after one-to-two years of Bigger Leaner Stronger, many people stop gaining muscle and strength mostly because the program no longer provides enough volume for an intermediate weightlifter to continue making progress. That said, some find they can follow Bigger Leaner Stronger for three, four, or even five years with consistent muscle and strength gains. If you’re one of them, you don’t have to change anything so long as you’re still making steady progress. But if you aren’t, you might get even better results with my book (and program) for intermediate and advanced weightlifters, Beyond Bigger Leaner Stronger.

判断何时从“更大”、“更精益”、“更强”过渡到“更大”、“更精益”、“更强”的另一个方法是衡量力量水平。如果您尚未达到以下至少两个目标，那么您仍然有可能从“更大”、“更精益”、“更强”中获益，无需立即转换。

Another way of determining when to transition from Bigger to Beyond Bigger Leaner Stronger is strength levels. If you haven’t hit at least two of the following targets, chances are you can still profit from Bigger Leaner Stronger and don’t need to switch just yet.

深蹲单次最大次数：1.5 x 体重
Squat one-rep max: 1.5 x body weight
卧推单次最大重量：1.2 x 体重
Bench press one-rep max: 1.2 x body weight
硬拉单次最大重量：2 倍体重
Deadlift one-rep max: 2 x body weight
过顶推举单次最大重量：0.8 x 体重
Overhead press one-rep max: 0.8 x body weight
引体向上或引体向上：8 次体重练习，或至少 1 次体重加 20% 练习
Chin-up or Pull-up: 8 reps with bodyweight or at least 1 rep with bodyweight plus 20 percent

为什么“超越更大、更精益、更强壮”的五个目标中有两个是“超越”？因为人们在某些关键动作上表现优异，而在其他动作上表现不佳，这很正常。例如，我的腿和胳膊都比较长，所以卧推、过顶推举和深蹲总是比较吃力，但在硬拉方面就没那么吃力了，因为我手臂的优势抵消了腿部的劣势。

Why two out of five targets for moving to Beyond Bigger Leaner Stronger? Because it’s normal for people to be above average in a couple of key lifts and below average in the others. For instance, I have long legs and arms, so I’ve always struggled with the bench press, overhead press, and squat, but less so on the deadlift, because the advantage provided by my arms negates the disadvantage of my legs.

想要了解“超越更大更精益更强”计划的要点，请下载本书附带的免费赠品。赠品中有一个至关重要的章节，名为“‘少花钱多办事’的增肌最大化方法”。如果您喜欢这本书，即使您还没有准备好开始这个计划，也请继续阅读，因为您将立即受益于新的饮食工具和技巧，以及对有效增肌的机制和方法的更深入理解。

To get a gist of the Beyond Bigger Leaner Stronger program, download the free bonus material that comes with this book, and in it, you’ll find a crucial chapter from Beyond Bigger Leaner Stronger called “The ‘More for Less’ Method of Maximum Muscle Gain.” If you like it, go ahead and read the entire book even if you’re not ready for the program because you’ll immediately benefit from the new diet tools and tips as well as the deeper understanding of the mechanics and methods of effective muscle building.

第 7 部分

Part 7 附录

Appendix

有效饮食和锻炼的隐藏障碍

The Hidden Barrier to Effective Eating & Exercising

智慧的开端是术语的定义。

The beginning of wisdom is the definition of terms.

—苏格拉底

—SOCRATES

T曾经有一位名叫约翰逊·奥康纳的哈佛毕业生，他早年师从著名天文学家珀西瓦尔·洛厄尔学习天文数学。20世纪20年代，通用电气公司聘请奥康纳观察和分析其成功员工，发现他们有哪些共同特质使他们在工作中表现出色。该公司希望能够对新员工进行测试，并根据测试结果，将他们分配到最适合其性格和技能的工作岗位。这个项目开启了奥康纳毕生的事业：研究人类的天赋和学习。

There once was a Harvard graduate named Johnson O’Connor who spent his early years studying astronomical mathematics under the famous astronomer Percival Lowell. In the 1920s, General Electric hired O’Connor to observe and analyze its successful employees and discover which traits they had in common that made them good at their jobs. The company then wanted to be able to test new hires and, based on the results, assign them to jobs that best fit their personalities and skill sets. This project was the beginning of what would become O’Connor’s life’s work: the study of human talents and learning.

为了拓展研究范围，他于1930年在史蒂文斯理工学院创建了人体工程学实验室，并努力收集各种职业特定技能的数据以及与学习和能力相关的数据。随后，他启动了一个研究项目，旨在确定哪些特质或天赋对一个人的职业成功和发展更为重要。

To expand his efforts, in 1930, he created the Human Engineering Laboratory at Stevens Institute of Technology and worked diligently to gather data on skills specific to various professions as well as data regarding learning and ability in general. He then launched a research project to determine which traits or talents were more important than others in becoming successful and advancing in one’s career.

在这项调查中，他有了一个意外的发现。奥康纳发现，一个人的词汇量是他所分析的所有学科和事业中长期成功的最佳单一预测指标。换句话说，不仅对通用语言的理解，而且对特定活动所用词汇的理解，是区分成功与失败的最重要因素。这一发现激发了奥康纳对语言及其与技能和成功的联系的迷恋。在他后来的著作中，他总结道，对词汇的理解是释放人类潜能的关键。

In this investigation, he made an unexpected discovery. O’Connor found a person’s vocabulary level was the best single predictor of long-term success in all disciplines and endeavors that he analyzed. In other words, an understanding of not only general language but of the words specific to the activity was the most important factor that separated the unsuccessful from the successful. This discovery sparked in O’Connor a fascination with language and its connection with skill and success. In his later writings, he concluded the understanding of words was a major key to unlocking human potential.

为什么会这样？他的假设是，既然语言是我们思考、诠释观念和现实的工具，我们理解的语言越多，我们的思维就越敏锐、越敏锐、越灵活；我们的思维越强大，我们就越能推理，做出建设性的决策，从而取得更高的成就。

Why is this so? His hypothesis was that since words are the tools with which we think and interpret ideas and reality, the more words we understand, the more perceptive, subtle, and versatile our minds are; and the more robust our minds, the better we can reason and make constructive decisions that result in ever higher levels of achievement.

有趣的是，奥康纳也强烈反对那些认为只注重词语用法、而词典里那些标准、精确的定义无关紧要的教育家。“我们不能让无知的人替我们定义词语，”他辩称。

Interestingly, O’Connor also fiercely opposed educators who believed only the usage of words mattered and that standard, precise definitions, such as those found in a dictionary, were irrelevant. “We can’t let the ignorant define our words for us,” he argued.

就我而言，我完全同意奥康纳的结论，我每天阅读的主要原因之一就是为了扩大词汇量。我发现，我学的单词越多，就越能更好地在脑海中组织和连接想法，从而更好地理解周围的人和世界。因此，我在阅读时会花相当多的时间查字典，查明和澄清词义。事实上，我估计大约30%的阅读时间都花在了查字典上，学习定义、造例句和复习词源。是的，无论我在读什么，无论是文章、书籍、推文，还是我在观看或收听什么，包括电影、电视节目、播客等等，我都会这样做。频繁被查字典打断有时会很烦人——我宁愿快速浏览一下内容，然后转向其他内容——但我相信这种更深入的研究方法会带来好处，所以我会继续坚持下去。

For my part, I wholeheartedly agree with O’Connor’s conclusions, and one of the primary reasons I read every day is to expand my vocabulary. I’ve found that the more words I learn, the better I can command and connect ideas in my mind and understand the people and world around me. Accordingly, I spend a fair amount of time in the dictionary when I read, checking and clarifying the meaning of words. In fact, I’d estimate that about 30 percent of the time I spend reading is invested in the dictionary, learning definitions, making sample sentences, and reviewing etymologies. And yes, I do this regardless of what I’m reading, whether an article, book, or tweet, or what I’m watching or listening to, including movies, TV shows, podcasts, etc. The frequent interruptions to consult the dictionary can be annoying at times—I’d prefer to just blaze through the material and move on to something else—but I believe enough in the dividends of the more studied approach to continue with it.

密切关注对单词的理解还有另一个实际好处：它迫使你放慢速度，逐字逐句地吸收和分析你正在阅读或听到的内容，而不是匆匆浏览句子和段落，以为自己理解和记住的内容比实际的多。顺便提一句，研究表明，这可能是人们往往比在屏幕上记住更多印刷品内容的原因之一（大多数人阅读数字内容的速度更快）。如果你想提升的不仅仅是你理解和记忆信息的能力，而是你整个智力“操作系统”的基础，那就买一本字典，并开始充分使用它吧。

Paying close attention to your understanding of words has another practical benefit: It forces you to slow down and absorb and analyze what you’re reading or hearing word by word, as opposed to sailing through sentences and paragraphs believing you’re understanding and retaining more than you actually are. Incidentally, research shows that this is probably one of the reasons that people tend to remember more of what they read in print than on a screen (most read digital content faster). If you want to upgrade not just your ability to comprehend and remember information but the foundation of your entire intellectual “operating system,” so to speak, get a dictionary and start using it liberally.

那么，这些和健身有什么关系呢？你有没有想过，为什么这么多人觉得节食和运动如此令人困惑？为什么这些话题充斥着如此不可行、相互矛盾、不合逻辑的建议和想法？你知道，比如以下这些荒谬的说法：

Now, what does any of this have to do with getting fit? Well, have you ever wondered why so many people find diet and exercise so confusing? Why are these topics so rife with unworkable, conflicting, and illogical advice and ideas? You know, nonsense like:

“计算卡路里是没用的。”
“Counting calories doesn’t work.”
“锻炼并不能帮助你减肥。”
“Exercise doesn’t help you lose weight.”
“西兰花的蛋白质含量比鸡肉高。”
“Broccoli has more protein than chicken.”
“举重很浪费时间。”
“Weightlifting is a waste of time.”
“导致胰岛素水平升高的食物会让你发胖。”
“Foods that spike insulin levels make you fat.”
“激素会促进脂肪减少。”
“Hormones drive fat loss.”
“吃大量‘健康’的膳食脂肪可以让你保持苗条。”
“Eating a lot of ‘healthy’ dietary fat keeps you lean.”

这些例子只是众多虚假健身口号中的几个，尽管数十年来科学和传闻证据表明事实并非如此，这些口号依然盛行。为什么这么多人如此容易被这些错误口号所蒙蔽？你相信吗？至少其中很大一部分只是一些被误解的词语？

These examples are but a few of the many false fitness mantras that continue to maintain currency, despite decades of scientific and anecdotal evidence to the contrary. Why are so many people so susceptible to howlers like these? Would you believe that at least a large part of it can be chalked up to nothing more than misunderstood words?

您可以亲身体验这一点。下次您听到有人宣称“卡路里摄入与卡路里消耗已经过时”时，请问他们一个简单的问题：什么是卡路里？从金钱到甜甜圈，您的问题将遭到沉默或喋喋不休的回应，因为他们不知道这个词的意思，更不用说“卡路里摄入与卡路里消耗”的含义或相关的代谢过程如何运作。您与这种被误导的人打交道的经历很可能就像吉米·坎摩尔在洛杉矶随机询问人们麸质的定义一样。他们能想到的最佳答案是“它就像谷物，对吧？”我个人最喜欢的是“它是小麦粉的衍生物……”（如果您感到疑惑，麸质是存在于许多谷物中的两种蛋白质的混合物，它决定了面团的弹性。）

You can experience this firsthand. The next time you hear someone declare that “calories in versus calories out is obsolete,” ask them this simple question: What is a calorie? Dollars to doughnuts your question will be met with silence or gabble because they don’t have a clue what the word means, let alone what “calories in versus calories out” means or how the related metabolic processes work. Chances are your experience with such a misinformed individual will be something like when Jimmy Kimmel asked random people in Los Angeles to define gluten. The best response any of them could muster was, “It’s like a grain, right?” and my personal favorite, “It’s a flour derivative of wheat . . .” (In case you’re wondering, gluten is a mixture of two proteins present in many grains, which is responsible for the elastic texture of dough.)

然而，“卡路里”和“麸质”只是冰山一角。什么是蛋白质？什么是碳水化合物、糖、体脂、肌肉、新陈代谢、胰岛素？什么是激素？很少有人能简单准确地回答这些问题，所以他们自然会兜圈子，几乎相信他们听到的一切。如果他们连讨论许多重要概念时使用的词汇都听不懂，又怎么可能真正理解如何保持健康和健美呢？

“Calorie” and “gluten” are only the very top of the tip of the proverbial iceberg, however. What is protein? What is carbohydrate, sugar, body fat, muscle, metabolism, insulin? What is a hormone? Very few people can answer these questions simply and accurately, so of course they spin around in circles, believing nearly anything they’re told. How can they possibly gain a proper understanding of how to get healthy and fit when they don’t even understand the words used to discuss many of the most important concepts?

学习新事物时，要想对它有深入而实际的理解，首先要克服的主要障碍就是掌握关键词的准确含义。例如，如果我告诉你“孩子们必须在暮色中离开”，你可能会不明白我的意思，因为你不明白“暮色”这个词。这句话没有任何提示，因为它可能表示早、中午、晚，或者完全是其他意思。在学校里，我们大多数人被教导要通过观察上下文或与词汇表中的其他单词进行比较来猜测词义。但这在我的例子中并没有多大帮助，因为上下文只能表明“暮色”可能表示一天中的某个时间。然后你可以分析单词本身，但这也无法提供任何线索。你可能会猜测：“嗯， ‘暮色’听起来像‘发光’，而太阳发光，所以我想它可能意味着‘在早上’？”这是一种不太靠谱的沟通和学习方式。如果没有精准、标准、通用的词汇，我们永远无法真正知道自己是否理解正确，反之亦然。这就像在没有事先约定规则的情况下尝试玩游戏一样。

When you’re learning something new, the first major hurdle to clear must be to learn the precise meanings of key words if you’re to have any hope of gaining a deep and practical understanding of it. For example, if I were to tell you, “The children have to leave in the gloaming,” you might wonder what I mean because you don’t understand the word gloaming. The sentence doesn’t give you any hints, as it could mean early, midday, late, or something else altogether. In school, most of us were taught to guess at word meanings by looking at the surrounding context or by comparing them to other words in our vocabulary. That doesn’t help much in my example, though, because the context only reveals that gloaming may be a time of day. You can then analyze the word itself, but that doesn’t offer any clues either. “Well, gloaming sounds like glowing,” you may surmise, “and the sun glows, so I guess it could mean ‘in the morning’?” This is a hinky way to communicate and learn. Without a precise, standard, and universal lexicon, we can never really know if we’re understanding others correctly or vice versa. It’s like trying to play a game without first agreeing on the rules.

那么，暮霭是什么？它指的是太阳刚好落到地平线以下的时间，尤其是日落和天黑之间的那段时间。换句话说，就是黄昏。我之前分享的这句话现在是不是非常清晰了？

So, what is gloaming? It means the time of day when the sun is just below the horizon, especially the period between sunset and dark. In other words, twilight. The sentence I shared earlier is now crystal clear, isn’t it?

正因如此，不起眼的字典才是文化和文明的无名英雄。它为所有思想的形成和传播提供了思想基石。（这也是为什么在奥威尔的《1984》中，独裁政府竭尽全力控制词语的含义——“让思想犯罪变得根本不可能，因为没有词语可以表达它”——不过，这是另一个话题了。）

This is why the humble dictionary is an unsung hero of culture and civilization. It provides the intellectual bedrock upon which all ideas are formed and disseminated. (It’s also why, in Orwell’s 1984, the authoritarian government made every effort to control the meaning of words—to “make thoughtcrime literally impossible, because there will be no words in which to express it”— but that’s another discussion.)

在本章中，我们将回顾一些与饮食、营养和运动相关的重要词汇的词典定义。我们还将通过从最基本的术语开始，逐步过渡到更复杂的术语来降低学习难度，就像我们先学习弹奏音符，然后再尝试和弦，更不用说歌曲了。另外，如果您感到疑惑，本章中的每个定义都直接来自以下词典之一，或由以下词典的定义组合而成：

In this chapter, we’ll review the dictionary definitions of a number of the most important words related to diet, nutrition, and exercise. We’ll also flatten the learning curve by starting with the most elementary terms and progressing gradually to the more complex, in the same way we’d learn to play notes before attempting chords, let alone songs. Also, in case you’re wondering, every definition in this chapter comes directly from, or is a combination of definitions from, one of the following dictionaries:

新牛津美语词典第三版（我个人最喜欢的词典）
New Oxford American Dictionary, Third Edition (my personal favorite dictionary)
韦氏第三版新国际词典（未删节版）
Webster’s Third New International Dictionary, Unabridged
兰登书屋未删节词典
Random House Unabridged Dictionary

我强烈建议您购买其中一本或全部三本词典（非常适合交叉核对定义），并开始使用它们来澄清您不理解的单词的含义。

I highly recommend that you purchase one of these dictionaries, or all three (great for cross-checking definitions), and start using them to clarify the meanings of words you don’t understand.

无论如何，不要低估对学习和应用的术语产生误解的破坏力。单凭这一点，就足以决定成败。只需几个重大的误解，就能让一整类知识变得难以理解。

At any rate, don’t underestimate the destructive power of misunderstanding the jargon of something you’re trying to learn and apply. It alone can be the difference between success and failure. All it takes is a few major misconceptions to make entire categories of knowledge seemingly incomprehensible.

好的，让我们进入关键词，从与饮食和营养相关的词开始。

All right, let’s get to the key words, starting with those related to diet and nutrition.

饮食关键词

Diet Keywords

酸

Acid

酸是一种可以与其他物质发生反应，有时还能溶解其他物质的化学物质。

An acid is a chemical substance that can react with and sometimes dissolve other materials.

氨基酸

Amino Acid

氨基酸是蛋白质中天然存在的化合物。

An amino acid is a naturally occurring compound found in proteins.

血糖

Blood Sugar

血糖是血液中的葡萄糖。
Blood sugar is glucose in your blood.
血糖是指血液中的葡萄糖浓度，以每 100 毫升血液中的葡萄糖毫克数来衡量。
Blood sugar refers to the concentration of glucose in your blood, measured in milligrams of glucose per 100 milliliters of blood.

卡路里

Calorie

就食物而言，1卡路里是指将1千克水的温度升高1摄氏度所需的能量。这也称为1千卡或1大卡。

When referring to food, a calorie is the energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius. This is also called a kilocalorie or large calorie.

糖类

Carbohydrate

碳水化合物是由碳、氧和氢组成的分子，可以在体内分解产生能量。

A carbohydrate is a molecule composed of carbon, oxygen, and hydrogen that can be broken down in the body to create energy.

摄氏度

Celsius

摄氏度是一种温标，水在 0 摄氏度时结冰，在 100 摄氏度时沸腾。在美国使用的华氏度中，水在 32 摄氏度时结冰，在 212 摄氏度时沸腾。

Celsius is a scale of temperature on which water freezes at 0 degrees and boils at 100 degrees. In the Fahrenheit scale used in the United States, water freezes at 32 degrees and boils at 212 degrees.

化学

Chemical

化学（adj）表示与化学或化学研究中的物质相互作用有关。
Chemical (adj) means having to do with chemistry or the interactions of substances as studied in chemistry.
化学物质（n）是指任何能够发生化学过程或变化的物质。人们提到化学物质时，通常指的是人造物质，但其定义并不仅限于此。
A chemical (n) is any substance that can undergo a chemical process or change. When people refer to chemicals, they’re usually talking about manmade substances, but the definition isn’t limited to just this meaning.

化学

Chemistry

化学是一门科学分支，研究物质的组成成分、物质的性质和反应，以及利用这些反应形成新物质。

Chemistry is the branch of science concerned with the substances of which matter is composed, the investigation of their properties and reactions, and the use of such reactions to form new substances.

胆固醇

Cholesterol

胆固醇是一种柔软的蜡状物质，存在于大多数身体组织中，是细胞结构的重要组成部分，用于产生不同的激素。

Cholesterol is a soft, waxy substance found in most body tissues that’s an important part of the structure of cells and used to create different hormones.

复合碳水化合物

Complex Carbohydrate

复合碳水化合物是一种由简单碳水化合物连接而成的碳水化合物。由于这种结构，复合碳水化合物在体内分解成葡萄糖所需的时间更长。

A complex carbohydrate is a form of carbohydrate consisting of a chain of simple carbohydrates linked together. Because of this structure, a complex carbohydrate takes longer to break down into glucose in the body.

全谷物、豆类和蔬菜中的糖是复合碳水化合物。

The sugars found in whole grains, beans, and vegetables are complex carbohydrates.

化合物

Compound

化合物是由两种或两种以上不同元素组成的物质。

A compound is a substance made up of two or more different elements.

饮食

Diet

饮食是指人们通常食用的食物和饮料。
A diet is the food and drink that a person usually consumes.
饮食是为了特定目的（例如减肥、运动支持或维持治疗（旨在帮助另一种主要治疗取得成功的治疗））而控制或限制食物或饮料摄入的特殊过程。
A diet is a special course of controlled or restricted intake of food or drink for a particular purpose, such as weight loss, exercise support, or maintenance therapy (a treatment designed to help another primary treatment succeed).

元素

Element

元素（也称为化学元素）是指无法通过化学反应分解成更小部分的物质。元素种类繁多，超过100种，是物质的主要组成部分。

An element (also called a chemical element) is a substance that can’t be broken down into smaller parts by a chemical reaction. There are more than 100 elements, and they are the primary building blocks of matter.

活力

Energy

能量是从电力、燃料、食物和其他来源获取的用于做功或产生运动的能量。
Energy is the power received from electricity, fuel, food, and other sources to do work or produce motion.
能量是人可用于某项活动的体力或脑力。
Energy is the physical or mental strength of a person that can be directed toward some activity.

必需氨基酸

Essential Amino Acid

必需氨基酸是人体维持生长和健康所需的氨基酸，必须从食物中获取。

An essential amino acid is an amino acid needed by the body to maintain growth and health that must be obtained from food.

必需脂肪酸

Essential Fatty Acid

必需脂肪酸是对正常身体功能至关重要的脂肪酸，必须从食物中获取。

An essential fatty acid is a fatty acid vital for proper bodily function that must be obtained from food.

胖的

Fat

脂肪是动物体内的一种油性物质，沉积在皮肤下或某些器官周围。
Fat is an oily or greasy substance found in animals, deposited as a layer under the skin or around certain organs.
脂肪是一种来自动物和植物的油性物质，呈固体或液体形式，常用于烹饪。
Fat is an oily or greasy substance derived from animals and plants that’s solid or liquid in form and often used in cooking.

脂肪酸

Fatty Acid

脂肪酸是存在于动物和植物的脂肪和油中的酸。

A fatty acid is an acid found in the fats and oils of animals and plants.

纤维

Fiber

纤维是一种几乎无法消化的碳水化合物，存在于多种食物中，包括水果、蔬菜、豆类和谷物。

Fiber is a mostly indigestible type of carbohydrate found in many types of foods, including fruits, vegetables, legumes, and grains.

果糖

Fructose

果糖是一种甜糖，存在于许多水果、蜂蜜以及蔗糖和高果糖玉米糖浆中。蔗糖和高果糖玉米糖浆的果糖和葡萄糖含量分别约为50%。果糖在肝脏中转化为葡萄糖，然后释放到血液中供人体利用。

Fructose is a sweet sugar found in many fruits and honey as well as sucrose and high-fructose corn syrup, both of which are about 50 percent fructose and 50 percent glucose. Fructose is converted into glucose by the liver and then released into the blood for use.

半乳糖

Galactose

半乳糖是乳制品中发现的一种糖，其加工方式与果糖类似。

Galactose is a type of sugar found in dairy products that’s processed similarly to fructose.

葡萄糖

Glucose

葡萄糖是自然界中广泛存在的一种糖，是许多碳水化合物的组成部分，是生物体重要的能量来源。

Glucose is a sugar that occurs widely in nature as a component of many carbohydrates and is an important energy source in organisms.

血糖指数

Glycemic Index

血糖指数 (GI) 是一个数字系统，用于评估食物在人体中转化为葡萄糖的速度。根据食物食用后对血糖水平的影响，GI 值被分为 0 到 100 的等级。GI 值低于 55 的食物属于低血糖指数，56 到 69 属于中等血糖指数，70 及以上属于高血糖指数。

The glycemic index (GI) is a numeric system that ranks how quickly a food is converted by the body into glucose. Foods are ranked on a scale of 0-to-100 depending on how they affect blood sugar levels once eaten. A GI rating of 55 and under is considered low on the index, while a rating of 56-to-69 is medium, and a rating of 70 or above is high.

简单碳水化合物转化为葡萄糖的速度很快，因此GI值较高。例如，蔗糖的GI值为65，白面包的GI值为71，白米饭的GI值为89，白土豆的GI值为82。复合碳水化合物转化为葡萄糖的速度较慢，因此GI值较低。例如，苹果的GI值为39，黑豆的GI值为30，花生的GI值为7，全麦面食的GI值为42。

Simple carbohydrates are converted into glucose quickly and thus have high GI ratings. For example, sucrose’s rating is 65, white bread’s is 71, white rice’s is 89, and white potato’s is 82. Complex carbohydrates are converted into glucose more slowly and thus have lower GI ratings. For example, apples’ rating is 39, black beans’ is 30, peanuts’ is 7, and whole-grain pasta’s is 42.

糖原

Glycogen

糖原是一种碳水化合物，主要存在于肝脏和肌肉组织中，很容易转化为葡萄糖以满足身体的能量需求，尤其是在运动期间。

Glycogen is a form of carbohydrate found primarily in the liver and muscle tissue that’s readily converted to glucose to satisfy the body’s energy needs, especially during exercise.

克

Gram

克是公制重量单位。一磅约等于454克。

A gram is a unit of weight in the metric system. One pound is about 454 grams.

健康

Healthy

如果身体健康，它就会具有良好的力量、高能量水平，并且没有疼痛、疾病、损伤和功能障碍。
If a body is healthy, it has good strength, high energy levels, and is free from pain, illness, damage, and dysfunction.
如果某种东西是健康的，那么它对人的身体、精神或情绪状态就有益。
If something is healthy, it’s beneficial to one’s physical, mental, or emotional state.

激素

Hormone

激素是一种通过血液或其他体液运输到细胞和器官的化学物质，它在那里引起某些动作或产生某些特定的效果。

A hormone is a chemical transported by the blood or other bodily fluids to cells and organs, where it causes some action or has some specific effect.

胰岛素

Insulin

胰岛素是一种由胰腺产生的激素，当你进食时它会被释放到血液中。胰岛素促使肌肉、器官和脂肪组织吸收、利用或储存食物中的营养物质。

Insulin is a hormone made in the pancreas and released into the blood when you eat food. Insulin causes muscles, organs, and fat tissue to absorb and use or store nutrients in food.

公斤

Kilogram

千克是公制重量单位，等于 1,000 克或 2.2 磅。

A kilogram is a unit of weight in the metric system equal to 1,000 grams or 2.2 pounds.

乳糖

Lactose

乳糖是牛奶中存在的一种糖，含有葡萄糖和半乳糖。

Lactose is a type of sugar present in milk that contains glucose and galactose.

宏量营养素

Macronutrient

宏量营养素是指饮食中需要量相对较大的营养成分。具体来说，宏量营养素包括蛋白质、碳水化合物、脂肪和某些矿物质，例如钙、锌、铁、镁和磷。

A macronutrient is any of the nutritional components of the diet required in relatively large amounts. Specifically, these are protein, carbohydrate, fat, and certain minerals, such as calcium, zinc, iron, magnesium, and phosphorus.

代谢

Metabolism

新陈代谢是生物体为维持生命而发生的一系列物理和化学过程。新陈代谢涉及能量的产生以及细胞和组织的生成、维持和破坏。

Metabolism is the series of physical and chemical processes that occur in an organism in order to maintain life. Metabolism involves the production of energy as well as the creation, maintenance, and destruction of cells and tissues.

毫克

Milligram

毫克是公制重量单位，等于千分之一克。

A milligram is a unit of weight in the metric system equal to one-thousandth of a gram.

毫升

Milliliter

毫升是公制容量单位，等于千分之一升，相当于美国容量单位中的约 4.2 杯。

A milliliter is a unit of capacity in the metric system equal to one-thousandth of a liter, which is equal to about 4.2 cups in the United States system.

矿物

Mineral

矿物质是一种自然形成于地球的无碳物质。人类需要各种矿物质，例如钠、钾、钙和锌，来维持多种生理功能，包括骨骼构建、激素分泌和心跳调节。

A mineral is a carbonless substance that forms naturally in the earth. Humans need various minerals, such as sodium, potassium, calcium, and zinc, for many different physiological functions, including building bones, making hormones, and regulating the heartbeat.

分子

Molecule

分子是任何化合物中仍以该物质形式存在的最小粒子。如果进一步分解分子，它会分解成构成它的各个元素（因此不再以原始物质的形式存在）。

A molecule is the smallest particle of any compound that still exists as that substance. If you were to break a molecule down any further, it would separate into the elements that make it up (and so would no longer exist as that original substance).

滋养

Nourish

滋养就是提供生长、健康和良好状态所需的食物或其他物质。

To nourish is to provide with the food or other substances needed for growth, health, and good condition.

养分

Nutrient

营养素是生物体生存和生长所需的物质。

A nutrient is a substance an organism needs to live and grow.

营养

Nutrition

营养是获取营养的过程，特别是获取食物和营养物质并利用它们生长、构建和替换组织以及保持健康的过程。

Nutrition is the process of getting nourishment, especially the process of getting food and nutrients and using them to grow bigger, build and replace tissues, and stay healthy.

蛋白质

Protein

饱和脂肪

Saturated Fat

饱和脂肪是一种在室温下呈固态的脂肪，存在于许多动物和一些植物来源中，包括肉类、奶油、奶酪、黄油、猪油、椰子油、棉籽油和棕榈仁油。

Saturated fat is a type of fat that’s solid at room temperature and found in many animal and some plant sources, including meat, cream, cheese, butter, lard, coconut oil, cottonseed oil, and palm kernel oil.

简单碳水化合物

Simple Carbohydrate

简单碳水化合物是指在体内能快速分解为葡萄糖的碳水化合物。曲糖、果糖、半乳糖和乳糖都属于简单碳水化合物。

A simple carbohydrate is a form of carbohydrate that breaks down quickly into glucose in the body. Curose, fructose, galactose, and lactose are simple carbohydrates.

蔗糖

Sucrose

蔗糖（俗称食糖）是一种天然存在于大多数植物中的糖，商业上可从甘蔗或甜菜中提取。它由等量的果糖和葡萄糖组成。

Sucrose (commonly known as table sugar) is a sugar that occurs naturally in most plants and is obtained commercially from sugarcane or sugar beets. It’s composed of equal parts fructose and glucose.

糖

Sugar

糖是一类味道甜美的碳水化合物，来自各种植物、水果、谷物和其他来源。

Sugar is a class of sweet-tasting carbohydrate that comes from various plants, fruits, grains, and other sources.

组织

Tissue

组织是动物和植物中的一组细胞，形成具有特定功能的特定种类的结构物质。

Tissue is a group of cells in animals and plants that forms a definite kind of structural material with a specific function.

反式脂肪酸

Trans Fatty Acid

反式脂肪酸是一种不饱和脂肪酸，在自然界中并不常见，通常由人工合成。“反式脂肪”通常以“部分氢化油”的形式存在于高度加工的食品中，例如谷物、烘焙食品、快餐、冰淇淋和冷冻食品。

A trans fatty acid is a type of unsaturated fatty acid that’s uncommon in nature and usually created artificially. “Trans fats” are often found in highly processed foods like cereals, baked goods, fast food, ice cream, and frozen dinners as “partially hydrogenated oil.”

不饱和脂肪

Unsaturated Fat

不饱和脂肪是一种在室温下呈液态的脂肪，存在于许多植物和一些动物来源中，包括鳄梨、坚果、植物油和鱼类。

Unsaturated fat is a type of fat that’s liquid at room temperature and found in many plant and some animal sources, including avocado, nuts, vegetable oils, and fish.

维他命

Vitamin

维生素是生物体细胞正常发挥功能、生长和发育所需的物质。

A vitamin is a substance that an organism needs for cells to function, grow, and develop correctly.

关于饮食和营养的关键词就讲到这里。当我第一次学习这些词的含义时，我惊讶地发现自己错了很多，而弄清楚这些词的含义，也让我逐渐理解了有效节食的奥秘。希望你也有过类似的经历。让我们继续看看“运动”的词汇元素。

And that’s it for the diet and nutrition keywords. When I first learned what many of these words meant, I was surprised to discover how many I had wrong and how clarifying them began to demystify the details of effective dieting. I hope you’ve experienced something similar. Let’s continue by looking at the lexical elements of exercise.

练习关键词

Exercise Keywords

合成代谢

Anabolism

合成代谢是生物体内的一种代谢过程，通过该过程，较简单的物质（例如蛋白质）会变成较复杂的物质（例如组织）。

Anabolism is a metabolic process in an organism by which more complex substances (such as tissue) are made from simpler ones (such as proteins).

体脂百分比

Body Fat Percentage

体脂百分比是指一个人体重中脂肪所占的百分比。例如，一个体重200磅（约91公斤）的男性，如果体脂率为15%，那么他的体脂重量就是30磅（约14公斤）。

Body fat percentage is an estimate of the percentage of a person’s body weight that’s fat. For example, a 200-pound man with 15% body fat has 30 pounds of body fat.

分解代谢

Catabolism

分解代谢是将更复杂的物质（例如蛋白质）分解为更简单的物质（例如氨基酸）的代谢过程。

Catabolism is the metabolic process by which more complex substances (such as proteins) are broken down into simpler ones (such as amino acids).

复合运动

Compound Exercise

复合运动是指强调使用两个或多个关节和肌肉群（通常是较大的肌肉群）的运动。例如，深蹲主要锻炼髋部、膝盖、脚踝、髋屈肌、脊柱竖脊肌、股四头肌和臀大肌（不过，像所有复合运动一样，它也会锻炼其他一些较小的肌肉群，例如小腿、腹肌和斜方肌）。

A compound exercise is an exercise that emphasizes the use of two or more joints and muscle groups, typically larger ones. For example, the squat emphasizes the hips, knees, ankles, and hip flexors, spinal erectors, quadriceps, and glutes (although like all compound exercises, it also trains a variety of other smaller muscle groups like the calves, abs, and traps).

失败

Failure

失败是指在力量训练过程中，尽管你付出了最大的努力，但仍然无法再移动重量。

Failure is the point during a strength training set when you can no longer move the weight despite giving your maximal effort.

健康

Fitness

身体健康的状态。
The condition of being physically fit and healthy.
适合胜任特定角色或任务的素质。在体育运动中，这指的是你满足某项运动的身体要求的能力。例如，举重运动的“体能”与铁人三项或高尔夫运动的“体能”截然不同。
The quality of being suitable to fulfill a particular role or task. In sports, this refers to your ability to perform the physical demands of a particular sport. For example, “fitness” for powerlifting looks very different from “fitness” for triathlon or golf.

力量

Force

力是通过物理动作或运动表现的力量或能量。

Force is strength or energy expressed as physical action or movement.

形式

Form

动作姿势是指你进行锻炼的程度。正确的动作姿势是指在整个动作幅度内使用正确的技巧进行锻炼。

Form refers to how well you perform an exercise. Proper form involves using the correct technique for an exercise through a full range of motion.

频率

Frequency

在力量训练中，频率是指训练特定肌肉群或运动的频率（通常为每周）。

In strength training, frequency refers to how often you train a particular muscle group or exercise (typically per week).

肥大

Hypertrophy

肥大是指器官或组织因细胞体积增大而增大。肌肉肥大是指肌肉细胞体积增大。

Hypertrophy is the enlargement of an organ or tissue from the increase in size of its cells. Muscle hypertrophy refers to an increase in the size of muscle cells.

强度

Intensity

强度是指运动时消耗的能量，可以用两种方式来表示：

Intensity refers to how much energy is used during exercise, and it can be expressed in two ways:

绝对强度，即付出的努力的绝对量。
Absolute intensity, which is the absolute amount of effort being exerted.
相对强度，即相对于您的最大能力所付出的努力量。
Relative intensity, which is the amount of effort being exerted relative to your maximum capabilities.

在力量训练中，绝对强度和相对强度通常都以举起的重量来衡量。例如，虽然卧推200磅（约94公斤）可能看起来绝对强度很高，但对于卧推350磅（约165公斤）的人来说，相对强度可能就很低。同样，卧推95磅（约45公斤）可能看起来绝对强度很低，但对于卧推115磅（约55公斤）的人来说，相对强度可能很高。

In strength training, both absolute and relative intensity is generally measured in terms of how much weight you’re lifting. For example, although bench pressing 200 pounds may seem like a high absolute intensity, it might be a low relative intensity if the person can bench press 350 pounds. Likewise, bench pressing 95 pounds may seem like a low absolute intensity, but it could be a high relative intensity for someone who can only bench press 115 pounds.

隔离练习

Isolation Exercise

孤立练习是指强调使用单个关节和肌肉群（通常是较小的肌肉群）的练习。例如，杠铃弯举主要锻炼肘部和二头肌（尽管像所有孤立练习一样，它也略微训练周围的肌肉群，例如前臂和肩部）。

An isolation exercise is an exercise that emphasizes the use of one joint and muscle group, typically a smaller one. For example, the barbell curl emphasizes the elbows and biceps (although like all isolation exercises, it also slightly trains surrounding muscle groups such as the forearms and shoulders).

瘦体重

Lean Mass

瘦体重是指体内除脂肪以外的所有质量，包括水分、蛋白质、矿物质和其他物质。瘦体重的变化通常被用作肌肉质量变化的指标。

Lean mass is all of the mass in the body that isn’t fat, including water, protein, minerals, and other substances. Changes in lean mass are often used as an index of changes in muscle mass.

肌肉

Muscle

肌肉是人体内的组织，通常附着在骨骼上，可以收紧和放松以产生运动。

Muscle is a tissue in the body, often attached to bones, that can tighten and relax to produce motion.

肌肉纤维

Muscle Fiber

肌纤维，也称为肌细胞或肌细胞，是一束可收缩的长线状肌原纤维的集合。

A muscle fiber, also called a muscle cell or myocyte, is a collection of long, threadlike strands called myofibrils that contract.

单次最大次数

One-Repetition Max

单次最大重量（也称为单次最大重量或 1RM）是指使用正确的技术在整个运动范围内进行给定练习一次重复时可以举起的最大重量。

A one-repetition max, also known as a one-rep max or 1RM, is the maximum amount of weight you can lift for a single repetition of a given exercise through a full range of motion with proper technique.

过度扩张

Overreaching

过度训练是由于训练与恢复不平衡（有时也称为“恢复不足”）导致的暂时性运动表现下降。过度训练的症状包括疲劳、缺乏训练动力、关节和肌肉酸痛以及烦躁不安。经过一到三周的少量轻度训练和充足的休息，过度训练症状会得到缓解。

Overreaching is a temporary decrease in performance caused by an imbalance between training and recovery (it’s also sometimes referred to as “underrecovery”). Symptoms of overreaching include fatigue, lack of motivation to train, joint and muscle soreness, and irritability. Overreaching resolves after one-to-three weeks of less and lighter training and more rest.

过度训练

Overtraining

过度训练是指训练与恢复之间失衡导致的长期运动表现下降，这种现象在一到三周的轻松训练和更多休息后仍未得到解决。过度训练的症状与过度伸展相同，但还可能包括失眠、性欲和食欲下降、体重下降（非良性）和抑郁。真正的过度训练极为罕见，只有长期（通常是数月或数年）进行超大训练量高强度训练的运动员才会出现。健身房里的普通人基本上不会出现这种情况（遵循“更大更精更强壮”计划的人肯定不会出现这种情况）。

Overtraining is a long-term decrease in performance caused by an imbalance between training and recovery that doesn’t resolve after one-to-three weeks of easier training and more rest. Symptoms of overtraining are the same as those of overreaching but can also include insomnia, loss of libido and appetite, weight loss (not in the good way), and depression. True overtraining is extremely rare and only occurs in athletes doing an exceptionally high volume of high-intensity training for long periods of time (usually months or years). It basically doesn’t happen to regular folks in the gym (and definitely won’t happen to someone following the Bigger Leaner Stronger program).

力量

Power

在体育运动中，力量指的是产生力量的速度。

In sports, power refers to how quickly you can generate force.

运动范围

Range of Motion

运动范围是指关节的全部运动潜力。

Range of motion refers to the full movement potential of a joint.

重复

Repetition

一次重复，也称为“rep”，是指一次举起和放下哑铃的动作。例如，如果你在做哑铃二头肌弯举，将哑铃从身体两侧向上举起，然后放下回到起始位置，那么你就完成了一次重复。

A repetition, also known as a “rep,” is a single raising and lowering of a weight. For example, if you’re doing dumbbell biceps curls and curl the weights up from your sides and then lower them back to their starting positions, you’ve done one rep.

重复范围

Repetition Range

重复次数范围指的是你在一组练习中应该做的最小和最大次数。例如，如果你的训练要求深蹲的重复次数范围是4-6次，那么你应该使用一个至少能做4次、最多6次的重量。

A repetition range represents the minimum and maximum number of reps you should do in a set for an exercise. For example, if your workout calls for a rep range of 4–6 reps for squats, you should use a weight that allows you to do at least four reps but not more than six.

预备代表

Reps In Reserve

储备次数 (RIR) 是指在力竭之前还能完成多少次。例如，如果你完成了一组深蹲，并且储备了两次，那就意味着你在力竭之前还能再完成两次。

Reps in reserve (RIR) refers to how many more reps can be done before reaching failure. For example, if you finish a set of squats with two reps in reserve, that means you could have done two more reps before reaching failure.

阻力训练

Resistance Training

阻力训练是指抵抗外部阻力收缩肌肉，目的是增加力量、爆发力和肌肉质量。

Resistance training refers to contracting your muscles against an external resistance with the goal of increasing strength, power, and muscle mass.

休息时间

Rest Period

休息时间是指每组练习之间休息的时间。

A rest period is the amount of time you rest between sets of an exercise.

放

Set

一组是指特定练习的固定重复次数。例如，如果你做了六次二头肌弯举然后停下来，你就完成了一组（六次）。

A set is a fixed number of repetitions of a particular exercise. For instance, if you do six reps of biceps curls and stop, you’ve done one set (of six reps).

骨骼肌

Skeletal Muscle

骨骼肌是连接到骨骼的肌肉组织，构成移动四肢和身体其他部位的系统的一部分。

Skeletal muscle is muscle tissue connected to the skeleton to form part of the system that moves the limbs and other parts of the body.

力量

Strength

力量是克服阻力的能力。在力量训练中，它通常用一个人的单次最大力量来表示。

Strength is the ability to overcome resistance. In strength training, it’s typically expressed as a person’s one-rep max.

力量训练

Strength Training

力量训练是指阻力训练，目的是在某一项或多项特定的运动中尽可能增强力量。

Strength training refers to resistance training with the goal of becoming as strong as possible on a particular exercise or exercises.

速度

Tempo

节奏是指在力量训练中，你举起和放下重量的速度（以秒为单位）。例如，二头肌弯举的节奏为 1-0-1，意味着在 1 秒内举起重量，在动作顶部完全不停顿，然后在 1 秒内放下重量，然后再举起重量。

Tempo refers to how quickly (in seconds) you raise and lower a weight during a strength training exercise. For example, a 1-0-1 tempo for biceps curls would mean raising the weight in one second, not pausing at all at the top of the rep, and lowering the weight in one second before raising the weight again.

体积

Volume

训练量是指在一段时间内，一项训练或其他体育活动的总功量。在力量训练中，训练量通常以三种方式之一表示：总次数（次数 x 重量 x 组数），也称为训练量负荷；或某个肌肉群或某个动作的总高强度组数（通常是每次训练或每周）。

Volume refers to how much total work is done in an exercise or other athletic activity over a period of time. In strength training, volume is typically expressed in one of three ways: as the total number of reps (reps x weight x sets), also called volume load, or the total number of hard sets for a muscle group or exercise (usually per workout or week).

信不信由你，你刚刚至少学到了一些大多数举重运动员——即使是经验丰富的举重运动员——都无法完全理解的东西。你可能会惊讶于这些“小”错误观念会造成多大的麻烦。它们会阻碍我们观察、理解和运用的能力，滋生一些不着边际（且根深蒂固）的想法和理论，并让我们容易受到谎言和错误信息的攻击。

Believe it or not, you’ve just learned at least a few things that most weightlifters—even experienced ones—don’t fully understand. And you may be surprised just how much trouble these “minor” misconceptions can cause. They can block the ability to observe, comprehend, and apply, give rise to dotty (and tenacious) ideas and theories, and lay us open to lies and misinformation.

所以，我希望我已经说服你买一本字典并开始使用它了。这个习惯是提升你理解和记忆信息能力，乃至提升你整个知识世界最简单的方法之一。

So, I hope I’ve convinced you to get a dictionary and start using it. This habit is one of the easiest ways to upgrade not just your ability to comprehend and retain information but your entire intellectual cosmos.

减肥餐计划

Meal Plans for Cutting

170磅重男性的减肥餐计划

Cutting Meal Plan for a 170-lb. Man

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

蛋清

Egg whites

155克（5个大白菜）

155 g (5 large whites)

18克

18 g

1克

1 g

0克

0 g

全蛋

Whole eggs

100 克（2 个大号）

100 g (2 large)

143

13克

13 g

1克

1 g

10克

10 g

葡萄

Grapes

180克

180 g

124

1克

1 g

33克

33 g

0克

0 g

0卡路里烹饪喷雾

0-calorie cooking spray

（如果需要）

(if desired)

0克

0 g

0克

0 g

2克

2 g

辣酱、干调味料

Hot sauce, dry seasonings

（如果需要）

(if desired)

0克

0 g

1克

1 g

0克

0 g

午餐（中午 12 点）

Lunch (12 p.m.)

大马哈鱼、粉红鲑鱼或红鲑鱼（养殖的脂肪/卡路里含量可能更高）

Chum, pink, or sockeye salmon (farm-raised may be higher in fat/calories)

190克

190 g

241

39克

39 g

0克

0 g

8克

8 g

白米（干量）

White rice (measured dry)

45克

45 g

164

3克

3 g

36克

36 g

0克

0 g

西兰花

Broccoli

125克

125 g

3克

3 g

8克

8 g

0克

0 g

灯笼椒

Bell pepper

125克

125 g

1克

1 g

8克

8 g

0克

0 g

胡萝卜

Carrots

125克

125 g

1克

1 g

12克

12 g

0克

0 g

0卡路里烹饪喷雾

0-calorie cooking spray

（如果需要的话

(if desired

0克

0 g

0克

0 g

2克

2 g

酱油

Soy sauce

32克

32 g

3克

3 g

2克

2 g

0克

0 g

点心（下午 3 点）

Snack (3 p.m.)

乳清蛋白分离物（推荐 Legion Whey+）

Whey protein isolate (recommend Legion Whey+)

2勺（60克）

2 scoops (60 grams)

240

44克

44 g

8克

8 g

4克

4 g

2%牛奶

2% milk

120 毫升（½ 杯）

120 mL (½ cup)

4克

4 g

6克

6 g

3克

3 g

年糕

Rice cakes

18克

18 g

2克

2 g

15克

15 g

1克

1 g

PB®fit 原装

PB®fit Original

16克

16 g

8克

8 g

5克

5 g

2克

2 g

晚餐（下午 6 点）

Dinner (6 p.m.)

鸡胸肉，去掉脂肪

Chicken breast, trimmed of fat

220克

220 g

238

45克

45 g

0克

0 g

7克

7 g

白土豆

White potato

170克

170 g

131

4克

4 g

30克

30 g

0克

0 g

抱子甘蓝

Brussels sprouts

200克

200 g

7克

7 g

18克

18 g

1克

1 g

烧烤酱

BBQ sauce

17克

17 g

二十九

0克

0 g

7克

7 g

0克

0 g

黑巧克力（可可固形物含量70–85％）

Dark chocolate (70–85% cocoa solids)

15克

15 g

1克

1 g

7克

7 g

6克

6 g

全部的

Total

1951

196克

196 g

196克

196 g

46克

46 g

目标

Target

1950

195克

195 g

195克

195 g

45克

45 g

190磅重男性的减肥餐计划

Cutting Meal Plan for a 190-lb. Man

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

Skyr 或希腊酸奶，2% 脂肪，原味

Skyr or Greek yogurt, 2% fat, plain

250克

250 g

176

25克

25 g

7克

7 g

5克

5 g

乳清蛋白分离物（推荐 Legion Whey+）

Whey protein isolate (recommend Legion Whey+)

1勺（30克）

1 scoop (30 grams)

120

22克

22 g

4克

4 g

2克

2 g

混合浆果（草莓、覆盆子、蓝莓、黑莓等）

Mixed berries (strawberries, raspberries, blueberries, blackberries, etc.)

85克

85 g

120

2克

2 g

301克

301 g

1克

1 g

格兰诺拉麦片

Granola

60克

60 g

273

6克

6 g

44克

44 g

9克

9 g

肉桂、肉豆蔻、香草精、甜菊糖

Cinnamon, nutmeg, vanilla extract, stevia

（如果需要）

(if desired)

0克

0 g

2克

2 g

1克

1 g

一半一半（咖啡）

Half and half (in coffee)

2汤匙（30毫升）

2 tablespoons (30 mL)

三十九

1克

1 g

1克

1 g

4克

4 g

午餐（中午 12 点）

Lunch (12 p.m.)

全麦面包

Whole grain bread

2片

2 slices

217

11克

11 g

36克

36 g

4克

4 g

烤箱烤鸡胸肉或火鸡胸肉

Oven roasted chicken breast or turkey breast

220克

220 g

240

48克

48 g

4克

4 g

0克

0 g

低脂切达干酪

Low-fat cheddar cheese

15克

15 g

四十七

4克

4 g

0克

0 g

3克

3 g

番茄、生菜

Tomato, lettuce

100克

100 g

1克

1 g

4克

4 g

0克

0 g

淡蛋黄酱

Light mayonnaise

15克（1汤匙）

15 g (1 tablespoon)

三十六

0克

0 g

1克

1 g

3克

3 g

1汤匙芥末、盐、胡椒

1 tablespoon mustard, salt, pepper

15克（1汤匙）

15 g (1 tablespoon)

1克

1 g

1克

1 g

1克

1 g

点心（下午 3 点）

Snack (3 p.m.)

乳清蛋白分离物（推荐 Legion Whey+）

Whey protein isolate (recommend Legion Whey+)

1勺（30克）

1 scoop (30 grams)

120

22克

22 g

4克

4 g

2克

2 g

杏仁奶

Almond milk

240毫升（1杯）

240 mL (1 cup)

三十七

1克

1 g

3克

3 g

2克

2 g

年糕

Rice cakes

36克

36 g

140

3克

3 g

29克

29 g

1克

1 g

花生酱

Peanut butter

15克

15 g

4克

4 g

3克

3 g

8克

8 g

晚餐（下午 6 点）

Dinner (6 p.m.)

99% 无脂肪火鸡肉

99% fat free ground turkey

220克

220 g

235

51克

51 g

0克

0 g

3克

3 g

意大利面（干量）

Pasta (measured dry)

60克

60 g

223

8克

8 g

45克

45 g

1克

1 g

番茄意面酱

Tomato pasta sauce

120 毫升（½ 杯）

120 mL (½ cup)

2克

2 g

10克

10 g

2克

2 g

蘑菇

Mushrooms

100克

100 g

二十六

1克

1 g

6克

6 g

0克

0 g

西葫芦

Zucchini

150克

150 g

二十六

2克

2 g

5克

5 g

1克

1 g

辣酱、干调味料

Hot sauce, dry seasonings

（如果需要）

(if desired)

0克

0 g

2克

2 g

0克

0 g

全部的

Total

2156

211克

211 g

214克

214 g

49克

49 g

目标

Target

2150

210克

210 g

210克

210 g

45克

45 g

体重210磅的男士的减肥餐计划

Cutting Meal Plan for a 210-lb. Man

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

Skyr 或希腊酸奶，2% 脂肪，原味

Skyr or Greek yogurt, 2% fat, plain

250克

250 g

176

25克

25 g

7克

7 g

5克

5 g

乳清蛋白分离物（推荐 Legion Whey+）

Whey protein isolate (recommend Legion Whey+)

1勺（30克）

1 scoop (30 grams)

120

22克

22 g

4克

4 g

2克

2 g

混合浆果（草莓、覆盆子、蓝莓、黑莓）

Mixed berries (strawberries, raspberries, blueberries, blackberries)

85克

85 g

120

2克

2 g

31克

31 g

1克

1 g

格兰诺拉麦片

Granola

60克

60 g

273

6克

6 g

44克

44 g

9克

9 g

肉桂、肉豆蔻、香草精、甜菊糖

Cinnamon, nutmeg, vanilla extract, stevia

（如果需要）

(if desired)

0克

0 g

2克

2 g

1克

1 g

一半一半（咖啡）

Half and half (in coffee)

2汤匙（30毫升）

2 tablespoons (30 mL)

三十九

1克

1 g

1克

1 g

4克

4 g

糖（咖啡中）

Sugar (in coffee)

10克（2茶匙）

10 g (2 teaspoons)

三十八

0克

0 g

10克

10 g

0克

0 g

午餐（中午 12 点）

Lunch (12 p.m.)

虾

Shrimp

260克

260 g

222

52克

52 g

0克

0 g

1克

1 g

白米（干量）

White rice (measured dry)

35克

35 g

128

3克

3 g

28克

28 g

0克

0 g

甜黄玉米（玉米粒从玉米棒上切下来）

Sweet yellow corn (kernels cut off cob)

100克

100 g

3克

3 g

19克

19 g

1克

1 g

灯笼椒

Bell pepper

150克

150 g

三十九

2克

2 g

9克

9 g

1克

1 g

0卡路里烹饪喷雾

0-calorie cooking spray

（如果需要）

(if desired)

0克

0 g

0克

0 g

2克

2 g

照烧酱

Teriyaki sauce

18克

18 g

三十二

2克

2 g

6克

6 g

0克

0 g

点心（下午 3 点）

Snack (3 p.m.)

乳清蛋白分离物（推荐 Legion Whey+）

Whey protein isolate (recommend Legion Whey+)

2勺（60克）

2 scoops (60 grams)

240

44克

44 g

8克

8 g

4克

4 g

脱脂牛奶

Skim milk

240毫升（1杯）

240 mL (1 cup)

8克

8 g

12克

12 g

0克

0 g

年糕

Rice cakes

36克

36 g

140

3克

3 g

29克

29 g

1克

1 g

PB®fit 原装

PB®fit Original

18克

18 g

9克

9 g

6克

6 g

2克

2 g

晚餐（下午 6 点）

Dinner (6 p.m.)

Wonder® 巨型种子汉堡面包（或类似产品）

Wonder® Jumbo Seeded Hamburger Bun (or similar)

74克（1个小圆面包）

74 g (1 bun)

200

6克

6 g

39克

39 g

3克

3 g

95%瘦牛肉末

95% lean ground beef

200克

200 g

274

43克

43 g

0克

0 g

10克

10 g

低脂切达干酪

Low fat cheddar cheese

15克

15 g

四十七

4克

4 g

0克

0 g

3克

3 g

番茄、生菜

Tomato, lettuce

100克

100 g

1克

1 g

4克

4 g

0克

0 g

番茄酱

Ketchup

34克（2汤匙）

34 g (2 tablespoons)

三十四

0克

0 g

9克

9 g

0克

0 g

辣酱、柠檬汁、干调味料

Hot sauce, lemon juice, dry seasonings

（如果需要）

(if desired)

0克

0 g

2克

2 g

0克

0 g

牛奶巧克力

Milk chocolate

25克

25 g

134

2克

2 g

15克

15 g

7克

7 g

全部的

Total

2304

233克

233 g

236克

236 g

52克

52 g

目标

Target

2300

230克

230 g

230克

230 g

50克

50 g

体重230磅的男士的减肥餐计划

Cutting Meal Plan for a 230-lb. Man

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

蛋清

Egg whites

184克（6个大白菜）

184 g (6 large whites)

103

22克

22 g

2克

2 g

0克

0 g

全蛋

Whole eggs

100 克（2 个大号）

100 g (2 large)

143

13克

13 g

1克

1 g

10克

10 g

加拿大培根

Canadian bacon

114克

114 g

126

23克

23 g

2克

2 g

3克

3 g

全麦面包

Whole grain bread

2片

2 slices

217

11克

11 g

36克

36 g

4克

4 g

0卡路里烹饪喷雾

0-calorie cooking spray

（如果需要）

(if desired)

0克

0 g

0克

0 g

2克

2 g

辣酱、干调味料

Hot sauce, dry seasonings

（如果需要）

(if desired)

0克

0 g

1克

1 g

0克

0 g

午餐（中午 12 点）

Lunch (12 p.m.)

面粉玉米饼

Flour tortilla

71 克（1 个大号）

71 g (1 large)

217

6克

6 g

35克

35 g

6克

6 g

火鸡胸肉，去掉脂肪

Turkey breast, trimmed of fat

230克

230 g

262

54克

54 g

0克

0 g

4克

4 g

黄瓜

Cucumber

50克

50 g

0克

0 g

2克

2 g

0克

0 g

生菜

Romaine lettuce

50克

50 g

1克

1 g

2克

2 g

0克

0 g

番茄

Tomato

50克

50 g

1克

1 g

2克

2 g

0克

0 g

牛油果

Avocado

30克

30 g

四十八

1克

1 g

3克

3 g

4克

4 g

Bolthouse Farms® 有机调味品（或类似产品）

Bolthouse Farms® organic dressing (or similar)

30克（2汤匙）

30 g (2 tablespoons)

1克

1 g

1克

1 g

4克

4 g

辣酱、柠檬汁、干调味料

Hot sauce, lemon juice, dry seasonings

（如果需要）

(if desired)

0克

0 g

2克

2 g

0克

0 g

点心（下午 3 点）

Snack (3 p.m.)

乳清蛋白分离物（推荐 Legion Whey+）

Whey protein isolate (recommend Legion Whey+)

2勺（60克）

2 scoops (60 grams)

240

44克

44 g

8克

8 g

4克

4 g

无糖杏仁奶

Unsweetened almond milk

240毫升（1杯）

240 mL (1 cup)

三十七

1克

1 g

3克

3 g

2克

2 g

苹果

Apple

165 克（1 个小的）

165 g (1 small)

0克

0 g

23克

23 g

0克

0 g

PB®fit 原装

PB®fit Original

16克

16 g

8克

8 g

5克

5 g

2克

2 g

晚餐（下午 6 点）

Dinner (6 p.m.)

去掉所有脂肪的牛腰肉

Sirloin, trimmed of all fat

240克

240 g

324

53克

53 g

0克

0 g

11克

11 g

甘薯

Sweet potato

420克

420 g

361

7克

7 g

85克

85 g

0克

0 g

绿豆

Green beans

150克

150 g

3克

3 g

11克

11 g

0克

0 g

胡萝卜

Carrots

150克

150 g

1克

1 g

14克

14 g

0克

0 g

0卡路里烹饪喷雾

0-calorie cooking spray

（如果需要）

(if desired)

0克

0 g

0克

0 g

2克

2 g

烧烤酱

BBQ sauce

34克（2汤匙）

34 g (2 tablespoons)

0克

0 g

14克

14 g

0克

0 g

全部的

Total

2511

249克

249 g

249克

249 g

58克

58 g

目标

Target

2500

250克

250 g

250克

250 g

55克

55 g

250磅重男性的减肥餐计划

Cutting Meal Plan for a 250-lb. Man

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

乳清蛋白分离物（推荐 Legion Whey+）与水或燕麦片混合

Whey protein isolate (recommend Legion Whey+) mixed with water or in oatmeal

1½ 勺（45 克）

1½ scoops (45 grams)

180

33克

33 g

6克

6 g

3克

3 g

老式燕麦（干量）

Old-fashioned oats (measured dry)

75克

75 g

284

10克

10 g

51克

51 g

5克

5 g

脱脂牛奶

Skim milk

240毫升（1杯）

240 mL (1 cup)

8克

8 g

12克

12 g

0克

0 g

蓝莓

Blueberries

50克

50 g

二十八

0克

0 g

7克

7 g

0克

0 g

奇亚籽

Chia seeds

5克

5 g

二十七

1克

1 g

1克

1 g

2克

2 g

肉桂、肉豆蔻、香草精、甜菊糖

Cinnamon, nutmeg, vanilla extract, stevia

（如果需要）

(if desired)

0克

0 g

2克

2 g

1克

1 g

一半一半（咖啡）

Half and half (in coffee)

2汤匙（30毫升）

2 tablespoons (30 mL)

三十九

1克

1 g

1克

1 g

4克

4 g

糖（咖啡中）

Sugar (in coffee)

10克（2茶匙）

10 g (2 teaspoons)

三十八

0克

0 g

10克

10 g

0克

0 g

午餐

（中午 12 点）

Lunch

(12 p.m.)

鸡胸肉，去掉脂肪

Chicken breast, trimmed of fat

270克

270 g

292

55克

55 g

0克

0 g

8克

8 g

蔓越莓干（加糖）

Dried (sweetened) cranberries

15克

15 g

0克

0 g

12克

12 g

0克

0 g

甜黄玉米（玉米粒从玉米棒上切下来）

Sweet yellow corn (kernels cut off cob)

150克

150 g

129

5克

5 g

28克

28 g

2克

2 g

菠菜

Spinach

75克

75 g

2克

2 g

3克

3 g

0克

0 g

黄瓜

Cucumber

50克

50 g

0克

0 g

2克

2 g

0克

0 g

胡萝卜

Carrots

30克

30 g

0克

0 g

3克

3 g

0克

0 g

Bolthouse Farms® 有机调味品（或类似产品）

Bolthouse Farms® organic dressing (or similar)

30克（2

汤匙）

30 g (2

tablespoons)

1克

1 g

1克

1 g

4克

4 g

辣酱、柠檬汁、干调味料

Hot sauce, lemon juice, dry seasonings

（如果需要）

(if desired)

0克

0 g

2克

2 g

0克

0 g

点心（下午 3 点）

Snack (3 p.m.)

2% 奶酪

2% cottage cheese

280克

280 g

227

28克

28 g

13克

13 g

7克

7 g

肉桂、肉豆蔻、香草精、甜菊糖

Cinnamon, nutmeg, vanilla extract, stevia

（如果需要）

(if desired)

0克

0 g

2克

2 g

1克

1 g

桃

Peach

225 克（1 特大）

225 g (1 extra large)

2克

2 g

22克

22 g

1克

1 g

腰果

Cashews

25克

25 g

138

5克

5 g

8克

8 g

11克

11 g

晚餐（下午 6 点）

Dinner (6 p.m.)

Mahi-mahi（或类似的，如罗非鱼）

Mahi-mahi (or similar, like tilapia)

310克

310 g

273

58克

58 g

0克

0 g

3克

3 g

藜麦（干量）

Quinoa (measured dry)

55克

55 g

203

8克

8 g

35克

35 g

3克

3 g

绿豆

Green beans

100克

100 g

2克

2 g

7克

7 g

0克

0 g

菜花

Cauliflower

150克

150 g

三十八

3克

3 g

8克

8 g

0克

0 g

0卡路里烹饪喷雾

0-calorie cooking spray

（如果需要）

(if desired)

0克

0 g

0克

0 g

2克

2 g

照烧酱

Teriyaki sauce

18克（1汤匙）

18 g (1 tablespoon)

三十二

2克

2 g

6克

6 g

0克

0 g

奥利奥饼干（或类似饼干）

Oreo cookie (or similar)

23克（2块饼干）

23 g (2 cookies)

110

1克

1 g

17克

17 g

5克

5 g

睡前摇晃（晚上 9 点）

Pre Bed Shake (9 p.m.)

酪蛋白（推荐 Legion Casein+）与水混合

Casein protein (recommend Legion Casein+) mixed with water

1½ 勺（45 克）

1½ scoops (45 grams)

210

39克

39 g

8克

8 g

3克

3 g

梨

Pear

150 克（1 小份）

150 g (1 small)

1克

1 g

23克

23 g

0克

0 g

全部的

Total

2707

265克

265 g

288克

288 g

65克

65 g

目标

Target

2700

265克

265 g

265克

265 g

60克

60 g

瘦身增肌膳食计划

Meal Plans for Lean Gaining

130磅男性的瘦身增肌膳食计划

Lean Gaining Meal Plan for a 130-lb. Man

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

Kodiak Power Cakes 酪乳燕麦饼和华夫饼混合物（或类似产品）

Kodiak Power Cakes Buttermilk Flapjack & Waffle Mix (or similar)

2份（106克）

2 servings (106 g)

380

28克

28 g

60克

60 g

4克

4 g

脱脂牛奶

Skim milk

120 毫升（½ 杯）

120 mL (½ cup)

四十二

4克

4 g

6克

6 g

0克

0 g

0卡路里烹饪喷雾

0-calorie cooking spray

（如果需要）

(if desired)

0克

0 g

0克

0 g

2克

2 g

枫糖浆

Maple syrup

25克

25 g

0克

0 g

17克

17 g

0克

0 g

一半一半（咖啡）

Half and half (in coffee)

2汤匙（30毫升）

2 tablespoons (30 mL)

三十九

1克

1 g

1克

1 g

4克

4 g

糖（咖啡中）

Sugar (in coffee)

10克（2茶匙）

10 g (2 teaspoons)

三十八

0克

0 g

10克

10 g

0克

0 g

午餐（中午 12 点）

Lunch (12 p.m.)

全麦面包

Whole grain bread

2片

2 slices

217

11克

11 g

36克

36 g

4克

4 g

烤箱烤鸡胸肉或火鸡胸肉

Oven roasted chicken breast or turkey breast

130克

130 g

142

28克

28 g

2克

2 g

0克

0 g

番茄、生菜

Tomato, lettuce

100克

100 g

1克

1 g

4克

4 g

0克

0 g

淡蛋黄酱

Light mayonnaise

15克（1汤匙）

15 g (1 tablespoon)

三十六

0克

0 g

1克

1 g

3克

3 g

芥末、盐、胡椒

Mustard, salt, pepper

15克（1汤匙）

15 grams (1 tablespoon)

0克

0 g

2克

2 g

0克

0 g

点心（下午 3 点）

Snack (3 p.m.)

Legion 蛋白棒（或类似产品）

Legion Protein Bar (or similar)

1 巴

1 bar

250

20克

20 g

24克

24 g

12克

12 g

香蕉

Banana

150 克（1 特大）

150 g (1 extra large)

133

2克

2 g

34克

34 g

1克

1 g

花生酱

Peanut butter

15克

15 g

4克

4 g

3克

3 g

8克

8 g

晚餐（下午 6 点）

Dinner (6 p.m.)

鸡胸肉，去掉脂肪

Chicken breast, trimmed of fat

110克

110 g

119

22克

22 g

0克

0 g

3克

3 g

面粉玉米饼

Flour tortilla

71 克（1 个大号）

71 g (1 large)

217

6克

6 g

35克

35 g

6克

6 g

传统炸豆泥（罐装）

Traditional refried beans (canned)

150克

150 g

135

8克

8 g

20克

20 g

3克

3 g

甜黄玉米（玉米粒从玉米棒上切下来）

Sweet yellow corn (kernels cut off cob)

100克

100 g

3克

3 g

19克

19 g

1克

1 g

洋葱

Onion

50克

50 g

1克

1 g

5克

5 g

0克

0 g

番茄

Tomato

150克

150 g

二十七

1克

1 g

6克

6 g

0克

0 g

酸奶油

Sour cream

20克

20 g

1克

1 g

1克

1 g

4克

4 g

莎莎酱、盐、胡椒

Salsa, salt pepper

45克

45 g

1克

1 g

3克

3 g

0克

0 g

小熊软糖

Gummy bears

50克

50 g

168

3克

3 g

23克

23 g

0克

0 g

全部的

Total

2302

145克

145 g

312克

312 g

54克

54 g

目标

Target

2300

145克

145 g

315克

315 g

50克

50 g

150磅男性的瘦身增肌膳食计划

Lean Gaining Meal Plan for a 150-lb. Man

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

Skyr 或希腊酸奶，2% 脂肪，原味

Skyr or Greek yogurt, 2% fat, plain

250克

250 g

176

25克

25 g

7克

7 g

5克

5 g

混合浆果（草莓、覆盆子、蓝莓、黑莓）

Mixed berries (strawberries, raspberries, blueberries, blackberries)

220克

220 g

120

2克

2 g

31克

31 g

1克

1 g

格兰诺拉麦片

Granola

60克

60 g

273

6克

6 g

44克

44 g

9克

9 g

肉桂、肉豆蔻、香草精、甜菊糖

Cinnamon, nutmeg, vanilla extract, stevia

（如果需要）

(if desired)

0克

0 g

2克

2 g

1克

1 g

一半一半（咖啡）

Half and half (in coffee)

2汤匙（30毫升）

2 tablespoons (30 mL)

三十九

1克

1 g

1克

1 g

4克

4 g

糖（咖啡中）

Sugar (in coffee)

10克（2茶匙）

10 g (2 teaspoons)

三十八

0克

0 g

10克

10 g

0克

0 g

午餐（中午 12 点）

Lunch (12 p.m.)

猪里脊肉，去掉所有脂肪

Pork Tenderloin, trimmed of all fat

150克

150 g

164

32克

32 g

0克

0 g

3克

3 g

藜麦

Quinoa

75克

75 g

276

11克

11 g

48克

48 g

5克

5 g

胡萝卜

Carrots

100克

100 g

1克

1 g

10克

10 g

0克

0 g

菜花

Cauliflower

125克

125 g

2克

2 g

10克

10 g

0克

0 g

0卡路里烹饪喷雾

0-calorie cooking spray

（如果需要）

(if desired)

0克

0 g

0克

0 g

2克

2 g

照烧酱

Teriyaki sauce

18克（1汤匙）

18 g (1 tablespoon)

三十二

2克

2 g

6克

6 g

0克

0 g

点心（下午 3 点）

Snack (3 p.m.)

乳清蛋白分离物（推荐 Legion Whey+）

Whey protein isolate (recommend Legion Whey+)

1勺（30克）

1 scoop (30 g)

120

22克

22 g

4克

4 g

2克

2 g

米浆

Rice Milk

240毫升（1杯）

240 mL (1 cup)

114

1克

1 g

22克

22 g

2克

2 g

年糕

Rice cakes

140

3克

3 g

29克

29 g

1克

1 g

花生酱

Peanut butter

4克

4 g

3克

3 g

晚餐（下午 6 点）

Dinner (6 p.m.)

95%瘦牛肉末

95% lean ground beef

120克

120 g

164

26克

26 g

0克

0 g

6克

6 g

意大利面（干量）

Pasta (measured dry)

90克

90 g

334

12克

12 g

67克

67 g

1克

1 g

番茄意面酱

Tomato pasta sauce

180 毫升（¾ 杯）

180 mL (¾ cup)

3克

3 g

15克

15 g

3克

3 g

磨碎的帕尔马干酪

Grated parmesan cheese

10克（1汤匙）

10 g (1 tablespoon)

四十二

3克

3 g

1克

1 g

3克

3 g

灯笼椒

Bell pepper

100克

100 g

二十六

1克

1 g

6克

6 g

0克

0 g

西兰花

Broccoli

150克

150 g

四十八

4克

4 g

10克

10 g

1克

1 g

辣酱、干调味料

Hot sauce, dry seasonings

（如果需要）

(if desired)

0克

0 g

2克

2 g

0克

0 g

奥利奥饼干（或类似饼干）

Oreo cookie (or similar)

34克（3块饼干）

34 g (3 cookies)

160

1克

1 g

25克

25 g

7克

7 g

全部的

Total

2558

159克

159 g

349克

349 g

63克

63 g

目标

Target

2550

160克

160 g

350克

350 g

60克

60 g

170磅男性的瘦身增肌膳食计划

Lean Gaining Meal Plan for a 170-lb. Man

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

蛋白

Egg white

62克（2个大白菜）

62 g (2 large whites)

三十四

7克

7 g

1克

1 g

0克

0 g

整个鸡蛋

Whole egg

100 克（2 个大号）

100 g (2 large)

143

13克

13 g

1克

1 g

10克

10 g

全麦面包

Whole grain bread

3片

3 slices

327

17克

17 g

53克

53 g

5克

5 g

果酱

Jam

30克（2汤匙）

30 g (2 tablespoons)

0克

0 g

21克

21 g

0克

0 g

0卡路里烹饪喷雾

0-calorie cooking spray

（如果需要）

(if desired)

0克

0 g

0克

0 g

2克

2 g

辣酱、干调味料

Hot sauce, dry seasonings

（如果需要）

(if desired)

0克

0 g

1克

1 g

0克

0 g

午餐（中午 12 点）

Lunch (12 p.m.)

去掉所有脂肪的牛腰肉

Sirloin, trimmed of all fat

150克

150 g

203

33克

33 g

0克

0 g

7克

7 g

甘薯

Sweet potato

410克

410 g

352

6克

6 g

83克

83 g

0克

0 g

绿豆

Green beans

150克

150 g

3克

3 g

11克

11 g

0克

0 g

胡萝卜

Carrots

150克

150 g

1克

1 g

14克

14 g

0克

0 g

黄油

Butter

5克

5 g

三十六

0克

0 g

0克

0 g

4克

4 g

烧烤酱

BBQ sauce

34克（2汤匙）

34 g (2 tablespoons)

0克

0 g

14克

14 g

0克

0 g

点心（下午 3 点）

Snack (3 p.m.)

乳清蛋白分离物（推荐 Legion Whey+）

Whey protein isolate (recommend Legion Whey+)

1勺（30克）

1 scoop (30 g)

120

22克

22 g

4克

4 g

2克

2 g

米浆

Rice Milk

240毫升（1杯）

240 mL (1 cup)

114

1克

1 g

22克

22 g

2克

2 g

香蕉

Banana

150 克（1 特大）

150 g (1 extra large)

133

2克

2 g

34克

34 g

1克

1 g

混合浆果（草莓、覆盆子、蓝莓、黑莓）

Mixed berries (strawberries, raspberries, blueberries, blackberries)

180克

180 g

103

1克

1 g

22克

22 g

1克

1 g

晚餐（下午 6 点）

Dinner (6 p.m.)

鸡胸肉，去掉脂肪

Chicken breast, trimmed of fat

140克

140 g

168

32克

32 g

0克

0 g

4克

4 g

蔓越莓干（加糖）

Dried (sweetened) cranberries

30克

30 g

0克

0 g

25克

25 g

0克

0 g

甜黄玉米（玉米粒从玉米棒上切下来）

Sweet yellow corn (kernels cut off cob)

200克

200 g

172

7克

7 g

37克

37 g

3克

3 g

生菜

Romaine lettuce

100克

100 g

2克

2 g

3克

3 g

0克

0 g

黄瓜

Cucumber

50克

50 g

0克

0 g

2克

2 g

0克

0 g

胡萝卜

Carrots

30克

30 g

0克

0 g

3克

3 g

0克

0 g

Bolthouse® Farms 有机调味品（或类似产品）

Bolthouse® Farms Organic dressing (or similar)

45克（3汤匙）

45 g (3 tablespoons)

2克

2 g

2克

2 g

6克

6 g

辣酱、柠檬汁、干调味料

Hot sauce, lemon juice, dry seasonings

（如果需要）

(if desired)

0克

0 g

2克

2 g

0克

0 g

巧克力或香草冰淇淋

Chocolate or vanilla ice cream

140克

140 g

302

5克

5 g

40克

40 g

15克

15 g

全部的

Total

2800

175克

175 g

397克

397 g

65克

65 g

目标

Target

2800

175克

175 g

390克

390 g

65克

65 g

190磅男性的瘦身增肌膳食计划

Lean Gaining Meal Plan for a 190-lb. Man

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

乳清蛋白分离物（推荐 Legion Whey+）

Whey protein isolate (recommend Legion Whey+)

1½ 勺（45 克）

1½ scoops (45 g)

180

33克

33 g

6克

6 g

3克

3 g

米浆

Rice Milk

240毫升（1杯）

240 mL (1 cup)

114

1克

1 g

22克

22 g

2克

2 g

老式燕麦（干量）

Old-fashioned oats (measured dry)

588

21克

21 g

105克

105 g

10克

10 g

蓝莓

Blueberries

二十八

0克

0 g

7克

7 g

0克

0 g

奇亚籽

Chia seeds

155克

155 g

二十七

1克

1 g

1克

1 g

2克

2 g

肉桂、肉豆蔻、香草精、甜菊糖

Cinnamon, nutmeg, vanilla extract, stevia

50克

50 g

0克

0 g

2克

2 g

1克

1 g

午餐（中午 12 点）

Lunch (12 p.m.)

火鸡胸肉，去掉脂肪

Turkey breast, trimmed of fat

5克

5 g

182

38克

38 g

0克

0 g

2克

2 g

糙米（干量）

Brown rice (measured dry)

（如果需要）

(if desired)

367

8克

8 g

76克

76 g

3克

3 g

A1牛排酱

A1 steak sauce

160克

160 g

0克

0 g

3克

3 g

0克

0 g

菠菜

Spinach

100克

100 g

2克

2 g

3克

3 g

0克

0 g

黄瓜

Cucumber

17克（1汤匙）

17 g (1 tablespoon)

0克

0 g

2克

2 g

0克

0 g

胡萝卜

Carrots

75克

75 g

0克

0 g

3克

3 g

0克

0 g

Bolthouse Farms® 有机调味品（或类似产品）

Bolthouse Farms® Organic dressing (or similar)

50克

50 g

1克

1 g

1克

1 g

4克

4 g

辣酱、柠檬汁、干调味料

Hot sauce, lemon juice, dry seasonings

30克

30 g

0克

0 g

2克

2 g

0克

0 g

点心（下午 3 点）

Snack (3 p.m.)

Skyr 或希腊酸奶，2% 脂肪，原味

Skyr or Greek yogurt, 2% fat, plain

250克

250 g

176

25克

25 g

7克

7 g

5克

5 g

蜂蜜

Honey

30克（2汤匙）

30 g (2 tablespoons)

0克

0 g

25克

25 g

0克

0 g

肉桂、肉豆蔻、香草精、甜菊糖

Cinnamon, nutmeg, vanilla extract, stevia

（如果需要）

(if desired)

0克

0 g

2克

2 g

1克

1 g

苹果

Apple

242 克（1 个大号）

242 g (1 large)

126

1克

1 g

33克

33 g

0克

0 g

杏仁

Almonds

25克

25 g

145

5克

5 g

5克

5 g

13克

13 g

晚餐（下午 6 点）

Dinner (6 p.m.)

虾

Shrimp

180克

180 g

153

36克

36 g

0克

0 g

1克

1 g

意大利面（干量）

Pasta (measured dry)

90克

90 g

334

12克

12 g

67克

67 g

1克

1 g

番茄意面酱

Tomato pasta sauce

180 毫升（¾ 杯）

180 mL (¾ cup)

3克

3 g

15克

15 g

3克

3 g

西兰花

Broccoli

150克

150 g

四十八

4克

4 g

10克

10 g

1克

1 g

蘑菇

Mushrooms

100克

100 g

二十六

1克

1 g

6克

6 g

0克

0 g

辣酱、干调味料

Hot sauce, dry seasonings

（如果需要）

(if desired)

0克

0 g

2克

2 g

0克

0 g

黑巧克力（可可固形物含量70–85％）

Dark chocolate (70–85% cocoa solids)

50克

50 g

300

4克

4 g

23克

23 g

21克

21 g

全部的

Total

3112

196克

196 g

429克

429 g

76克

76 g

目标

Target

3100

195克

195 g

425克

425 g

70克

70 g

210磅男性的瘦身增肌膳食计划

Lean Gaining Meal Plan for a 210-lb. Man

食物

Food

数量

Amount

卡路里

Calories

蛋白质

Protein

碳水化合物

Carbs

胖的

Fat

早餐（上午9点）

Breakfast (9 a.m.)

烟熏三文鱼（lox）

Smoked salmon (lox)

110克

110 g

129

20克

20 g

0克

0 g

5克

5 g

百吉饼

Bagel

131 克（1 个大号，直径约 5 英寸）

131 g (1 large, ~5-inch diameter)

346

14克

14 g

69克

69 g

2克

2 g

低脂奶油干酪

Low-fat cream cheese

30克（2汤匙）

30 g (2 tablespoons)

2克

2 g

2克

2 g

5克

5 g

番茄

Tomato

100克

100 g

1克

1 g

4克

4 g

0克

0 g

辣酱、柠檬汁、干调味料

Hot sauce, lemon juice, dry seasonings

（如果需要）

(if desired)

0克

0 g

2克

2 g

0克

0 g

橙汁

Orange juice

240毫升（1杯）

240 mL (1 cup)

112

2克

2 g

26克

26 g

1克

1 g

一半一半（咖啡）

Half and half (in coffee)

2汤匙（30毫升）

2 tablespoons (30 mL)

三十九

1克

1 g

1克

1 g

4克

4 g

糖（咖啡中）

Sugar (in coffee)

10克（2茶匙）

10 g (2 teaspoons)

三十八

0克

0 g

10克

10 g

0克

0 g

午餐（中午 12 点）

Lunch (12 p.m.)

鸡胸肉，去掉脂肪

Chicken breast, trimmed of fat

110克

110 g

119

22克

22 g

0克

0 g

3克

3 g

扁豆（干量）

Lentils (measured dry)

120克

120 g

422

30克

30 g

76克

76 g

1克

1 g

洋葱

Onion

150克

150 g

2克

2 g

14克

14 g

0克

0 g

番茄

Tomato

200克

200 g

三十六

2克

2 g

8克

8 g

0克

0 g

鸡汤或鸡汤

Chicken broth or stock

480毫升（2杯）

480 mL (2 cups)

2克

2 g

2克

2 g

1克

1 g

干调味料（蒜粉、孜然、辣椒粉、牛至、盐）

Dry seasonings (garlic powder, cumin, paprika, oregano, salt)

（如果需要）

(if desired)

0克

0 g

1克

1 g

0克

0 g

点心（下午 3 点）

Snack (3 p.m.)

乳清蛋白分离物（推荐 Legion Whey+）

Whey protein isolate (recommend Legion Whey+)

1½ 勺（45 克）

1½ scoops (45 g)

180

33克

33 g

6克

6 g

3克

3 g

米浆

Rice Milk

240毫升（1杯）

240 mL (1 cup)

114

1克

1 g

22克

22 g

2克

2 g

香蕉

Banana

252 克（2 个中号）

252 g (2 medium)

224

3克

3 g

58克

58 g

1克

1 g

杏仁酱

Almond butter

25克

25 g

153

5克

5 g

5克

5 g

14克

14 g

晚餐（下午 6 点）

Dinner (6 p.m.)

Wonder® 巨型种子汉堡面包（或类似产品）

Wonder® Jumbo Seeded Hamburger Buns (or similar)

74克（1个小圆面包）

74 g (1 bun)

200

6克

6 g

39克

39 g

3克

3 g

95%瘦牛肉末

95% lean ground beef

100克

100 g

137

21克

21 g

0克

0 g

5克

5 g

低脂切达干酪

Low-fat cheddar cheese

30克

30 g

8克

8 g

1克

1 g

6克

6 g

番茄、生菜

Tomato, lettuce

100克

100 g

1克

1 g

4克

4 g

0克

0 g

番茄酱

Ketchup

68克（4汤匙）

68 g (4 tablespoons)

1克

1 g

19克

19 g

0克

0 g

辣酱、柠檬汁、干调味料

Hot sauce, lemon juice, dry seasonings

（如果需要）

(if desired)

0克

0 g

2克

2 g

0克

0 g

冰淇淋（巧克力或香草）

Ice cream (chocolate or vanilla)

150克

150 g

324

6克

6 g

42克

42 g

17克

17 g

睡前小吃

（晚上 9 点）

Pre Bed Snack

(9 p.m.)

2% 奶酪

2% cottage cheese

280克

280 g

227

28克

28 g

13克

13 g

7克

7 g

菠萝

Pineapple

385克

385 g

193

2克

2 g

51克

51 g

1克

1 g

盐、胡椒、甜菊糖（如果需要）

Salt, pepper, stevia (if desired)

（如果需要）

(if desired)

0克

0 g

0克

0 g

0克

0 g

全部的

Total

3350

213克

213 g

475克

475 g

80克

80 g

目标

Target

3550

210克

210 g

460克

460 g

75克

75 g

迈克尔·马修斯的其他作品

Also by Michael Matthews

男士第一年挑战

The Year One Challenge for Men

手撕厨师

The Shredded Chef

超越更大、更精简、更强

Beyond Bigger Leaner Stronger

终身肌肉

Muscle for Life

更瘦更精简更强

Thinner Leaner Stronger

女性第一年挑战

The Year One Challenge for Women

锻炼动力小黑书

The Little Black Book of Workout Motivation

健身科学解释

Fitness Science Explained

参考

References

第四章

你找到自己真正的健身理由了吗？

Chapter 4

Have You Found Your Real Fitness Whys?

自我肯定能以多种方式让你受益： Cascio CN、O'Donnell MB、Tinney FJ 等。自我肯定能激活与自我相关加工和奖赏相关的大脑系统，并通过未来导向得到强化。《认知情感神经科学学会》（Soc Cogn Affect Neurosci.）2016;11(4):621-629。；Harris PS、Harris PR、Miles E. 自我肯定能提高执行功能相关任务的表现。《实验心理学杂志》（J Exp Soc Psychol.） 2017;70:281-285。
affirmations can benefit you in various ways: Cascio CN, O’Donnell MB, Tinney FJ, et al. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Soc Cogn Affect Neurosci. 2016;11(4):621-629.; Harris PS, Harris PR, Miles E. Self-affirmation improves performance on tasks related to executive functioning. J Exp Soc Psychol. 2017;70:281-285.

第五章

提升意志力的艺术与科学

Chapter 5

The Art and Science of Upgrading Your Willpower

美国心理学会：人们在实现目标时面临的障碍。APA：美国人报告称意志力和压力是实现健康相关目标的主要障碍。美国心理学会网站。访问日期：2021年10月12日。https ://www.apa.org/news/press/releases/2010/03/lifestyle-changes
obstacle people face in achieving their goals: American Psychological Association. APA: Americans Report Willpower and Stress as Key Obstacles to Meeting Health-Related Resolutions. American Psychological Association Website. Accessed October 12, 2021. https://www.apa.org/news/press/releases/2010/03/lifestyle-changes
生活中有很多优势： Duckworth AL，Seligman ME。自律比智商更能预测青少年的学业成绩。心理学。2005；16（12）：939-944。；Tangney JP，Baumeister RF，Boone AL。较高的自控力预示着良好的适应能力、较少的病态、更好的成绩和人际成功。J Pers。2004；72（2）：271-324。；Kirkpatrick SA，Locke EA。领导力：特质重要吗？Acad Manag Perspect。1991；5（2）：48-60；Tucker JS，Kressin NR，Spiro A，等人。个人内部特征和离婚时机：一项前瞻性调查。J Soc Pers Relat。1998；15（2）：211-225。； Kern ML，Friedman HS。尽责的人寿命更长吗？一项定量研究。《治愈心理学》 2008；27(5):505-512。
enjoy many advantages in life: Duckworth AL, Seligman ME. Self-discipline outdoes IQ in predicting academic performance of adolescents. Psychol Sci. 2005;16(12):939-944.; Tangney JP, Baumeister RF, Boone AL. High Self-Control Predicts Good Adjustment, Less Pathology, Better Grades, and Interpersonal Success. J Pers. 2004;72(2):271-324.; Kirkpatrick SA, Locke EA. Leadership: do traits matter? Acad Manag Perspect. 1991;5(2):48-60; Tucker JS, Kressin NR, Spiro A, et al. Intrapersonal Characteristics and the Timing of Divorce: A Prospective Investigation. J Soc Pers Relat. 1998;15(2):211-225.; Kern ML, Friedman HS. Do conscientious individuals live longer? A quantitative review. Heal Psychol. 2008;27(5):505-512.
它的作用是刺激你采取行动： Berridge KC。关于多巴胺在奖励中的作用的争论：激励显着性的案例。《精神药理学》（Berl）。2007；191(3)：391-431。
Its role is to stimulate you to action: Berridge KC. The debate over dopamine’s role in reward: the case for incentive salience. Psychopharmacology (Berl). 2007;191(3):391-431.
焦虑诱导应激激素： Kash TL、Nobis WP、Matthews RT 等。多巴胺通过 CRF-R1 依赖过程增强扩展杏仁核中的快速兴奋性突触传递。《神经科学杂志》， 2008；28(51)：13856-13865。
anxiety-inducing stress hormones: Kash TL, Nobis WP, Matthews RT, et al. Dopamine enhances fast excitatory synaptic transmission in the extended amygdala by a CRF-R1-dependent process. J Neurosci. 2008;28(51):13856-13865.
食物会突然变得非常诱人： Knutson B、Wimmer GE、Kuhnen CM 等。伏隔核激活介导奖励线索对金融风险承担的影响。《神经报告》。2008；19(5)：509-513。；Briers B、Pandelaere M、Dewitte S 等。渴望金钱：对卡路里资源的渴望增加了对金融资源的渴望，反之亦然。《心理科学》。2006；17(11)：939-943。
food can suddenly become very appetizing: Knutson B, Wimmer GE, Kuhnen CM, et al. Nucleus accumbens activation mediates the influence of reward cues on financial risk taking. Neuroreport. 2008;19(5):509-513.; Briers B, Pandelaere M, Dewitte S, et al. Hungry for Money: The Desire for Caloric Resources Increases the Desire for Financial Resources and Vice Versa. Psychol Sci. 2006;17(11):939-943.
社交媒体用户的成瘾行为： Ramesh Masthi NR、Pruthvi S、Phaneendra MS。班加罗尔城市大学预科学院学生社交媒体使用情况与健康状况的比较研究。印度社区医学杂志。2018；43（3）：180-184。；Montag C、Lachmann B、Herrlich M 等人。基于心理和经济理论的社交媒体/Messenger 平台和免费增值游戏的成瘾特征。国际环境研究公共卫生杂志。2019；16（14）：2612。；Aydin S、Koçak O、Shaw TA 等人。社交媒体成瘾对成年抑郁症患者影响的调查。医疗保健（巴塞尔）。2021；9（4）：450。；Wong HY、Mo HY、Potenza MN 等人。网络游戏障碍严重程度、社交媒体滥用严重程度、睡眠质量与心理困扰之间的关系。《国际环境研究与公共卫生杂志》。2020；17(6):1879。
addictive behavior seen among social media users: Ramesh Masthi NR, Pruthvi S, Phaneendra MS. A Comparative Study on Social Media Usage and Health Status among Students Studying in Pre-University Colleges of Urban Bengaluru. Indian J Community Med. 2018;43(3):180-184.; Montag C, Lachmann B, Herrlich M, et al. Addictive Features of Social Media/Messenger Platforms and Freemium Games against the Background of Psychological and Economic Theories. Int J Environ Res Public Health. 2019;16(14):2612.; Aydin S, Koçak O, Shaw TA, et al. Investigation of the Effect of Social Media Addiction on Adults with Depression. Healthcare (Basel). 2021;9(4):450.; Wong HY, Mo HY, Potenza MN, et al. Relationships between Severity of Internet Gaming Disorder, Severity of Problematic Social Media Use, Sleep Quality and Psychological Distress. Int J Environ Res Public Health. 2020;17(6):1879.
应对各种挑战的方法： Goldin P, Ramel W, Gross J. 正念冥想训练与社交焦虑症中的自我参照处理：行为和神经效应。《认知心理治疗杂志》。2009 ;23(3):242-257.；Goldin PR, Gross JJ. 正念减压疗法（MBSR）对社交焦虑症情绪调节的影响。《情绪》。2010;10(1):83-91.
method of dealing with a wide variety of challenges: Goldin P, Ramel W, Gross J. Mindfulness Meditation Training and Self-Referential Processing in Social Anxiety Disorder: Behavioral and Neural Effects. J Cogn Psychother. 2009;23(3):242-257.; Goldin PR, Gross JJ. Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion. 2010;10(1):83-91.
能力不足、焦虑、抑郁，甚至暴饮暴食的感觉： Markowitz LJ，Borton JLS。抑制负面自我参照和中性想法：初步调查。行为认知心理治疗。2002；30（03）：271-277。；Hofmann SG，Heering S，Sawyer AT，等人。如何处理焦虑：重新评估、接受和抑制策略对焦虑唤醒的影响。行为研究治疗。2009；47（5）：389-394。；Wegner DM，Zanakos S。慢性思想抑制。J Pers。1994；62（4）：615-640。；Muris P，Merckelbach H，Horselenberg R。思想抑制的个体差异。白熊抑制量表：因子结构、信度、效度和相关因素。行为研究治疗。 1996;34(5-6):501-513.；Wegner DM, Erber R, Zanakos S. 情绪及情绪相关思维的心理控制中的讽刺过程。《心理学社会心理学杂志》。1993 ;65(6):1093-1104.；Erskine JAK, Georgiou GJ. 抑制思维对节制和非节制饮食者饮食行为的影响。《食欲》。2010;54(3):499-503.
feelings of inadequacy, anxiety, and depression, and even overeating: Markowitz LJ, Borton JLS. Suppression of negative self-referent and neutral thoughts: a preliminary investigation. Behav Cogn Psychother. 2002;30(03):271-277.; Hofmann SG, Heering S, Sawyer AT, et al. How to handle anxiety: The effects of reappraisal, acceptance, and suppression strategies on anxious arousal. Behav Res Ther. 2009;47(5):389-394.; Wegner DM, Zanakos S. Chronic Thought Suppression. J Pers. 1994;62(4):615-640.; Muris P, Merckelbach H, Horselenberg R. Individual differences in thought suppression. The White Bear Suppression Inventory: Factor structure, reliability, validity and correlates. Behav Res Ther. 1996;34(5-6):501-513.; Wegner DM, Erber R, Zanakos S. Ironic processes in the mental control of mood and mood-related thought. J Pers Soc Psychol. 1993;65(6):1093-1104.; Erskine JAK, Georgiou GJ. Effects of thought suppression on eating behaviour in restrained and non-restrained eaters. Appetite. 2010;54(3):499-503.
与渴望和暴饮暴食作斗争： Barnes RD，Tantleff-Dunn S. 食物引发思考：探究抑制食物思维与体重相关结果之间的关系。《饮食行为》。2010;11(3):175-179。
struggle with cravings and binge eating: Barnes RD, Tantleff-Dunn S. Food for thought: Examining the relationship between food thought suppression and weight-related outcomes. Eat Behav. 2010;11(3):175-179.
帮助人们减少吸烟： Bowen S，Marlatt A. 驾驭冲动：针对大学生吸烟者的简短正念干预。《心理成瘾行为》。2009；23(4):666-671。
help people smoke fewer cigarettes: Bowen S, Marlatt A. Surfing the urge: Brief mindfulness-based intervention for college student smokers. Psychol Addict Behav. 2009;23(4):666-671.
玷污了即时满足的诱惑： Berns GS、McClure SM、Pagnoni G 等。可预测性调节人类大脑对奖励的反应。《神经科学杂志》， 2001；21(8)：2793-2798。
tarnishes the allure of immediate gratification: Berns GS, McClure SM, Pagnoni G, et al. Predictability modulates human brain response to reward. J Neurosci. 2001;21(8):2793-2798.
他们的自控力就越差： Kalenscher T，Pennartz CMA。“一鸟在手，胜过双鸟在手？” 跨期决策的神经经济学。《神经生物学进展》。2008；84(3):284-315。
the worse their self-control will be: Kalenscher T, Pennartz CMA. Is a bird in the hand worth two in the future? The neuroeconomics of intertemporal decision-making. Prog Neurobiol. 2008;84(3):284-315.
我们许多人在节食时都会掉入的一个陷阱：卡尼曼 D，特沃斯基 A。前景理论：风险决策分析。计量经济学。1979；47（2）：263。
a trap many of us have fallen into when dieting: Kahneman D, Tversky A. Prospect Theory: An Analysis of Decision under Risk. Econometrica. 1979;47(2):263.
采取有悖于我们最佳长期利益的行动的可能性： Weber EU、Johnson EJ、Milch KF 等人。跨期选择中的不对称折扣。《心理学》。2007；18(6):516-523。
the chances of acting against our best long-term interests: Weber EU, Johnson EJ, Milch KF, et al. Asymmetric Discounting in Intertemporal Choice. Psychol Sci. 2007;18(6):516-523.
抵御任何诱惑： Crockett MJ、Braams BR、Clark L 等。《限制诱惑：预先承诺的神经机制》。《神经元》。2013；79(2):391-401。
ward off any seductions to stray: Crockett MJ, Braams BR, Clark L, et al. Restricting Temptations: Neural Mechanisms of Precommitment. Neuron. 2013;79(2):391-401.
保持整体健康和福祉：疾病控制与预防中心。只有十分之一的成年人摄入足够的水果或蔬菜。疾病控制与预防中心网站。发布于2017年11月16日。访问于2021年10月12日。https ://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html。；疾病控制与预防中心。五分之一的成年人符合总体身体活动指南。疾病控制与预防中心网站。发布于2013年5月2日。访问于2021年10月12日。https ://www.cdc.gov/media/releases/2013/p0502-physical-activity.html
preserve their general health and wellbeing: Centers for Disease Control and Prevention. Only 1 in 10 Adults Get Enough Fruits or Vegetables. Centers for Disease Control and Prevention Website. Published November 16, 2017. Accessed October 12, 2021. https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html.; Centers for Disease Control and Prevention. One in five adults meet overall physical activity guidelines. Centers for Disease Control and Prevention Website. Published May 2, 2013. Accessed October 12, 2021. https://www.cdc.gov/media/releases/2013/p0502-physical-activity.html
抽出时间锻炼： Statista。美国：您每周平均吃多少次快餐（任何快餐店）？Statista 网站。发布于 2018 年 8 月。访问于 2021 年 10 月 12 日。https ://www.statista.com/statistics/561297/us-average-fast-food-consumption-per-week/；疾病控制与预防中心。2015 年美国人膳食指南及相关的 NHANES 更新。疾病控制与预防中心网站。发布于 2015 年。访问于 2021 年 10 月 12 日。https ://www.cdc.gov/nchs/data/bsc/bscpres_Ahluwalia_May_2016.pdf；Williams O. 调查显示，三分之一的人宁愿做家务也不愿锻炼。每日邮报网站。 2013 年 5 月 13 日发布。2021 年 10 月 12 日访问。http ://www.dailymail.co.uk/news/article-2323912/One-people-housework-exercise-survey-reveals.html
give time over to working out: Statista. U.S. United States: How often do you eat fast food (any quick service restaurant) in any given week (on average)? Statista Website. Published August 2018. Accessed October 12, 2021. https://www.statista.com/statistics/561297/us-average-fast-food-consumption-per-week/; Centers for Disease Control and Prevention. Dietary guidelines for americans 2015 and related NHANES updates. Centers for Disease Control and Prevention Website. Published 2015. Accessed October 12, 2021. https://www.cdc.gov/nchs/data/bsc/bscpres_Ahluwalia_May_2016.pdf; Williams O. One in three people would rather do housework than exercise, survey reveals. Daily Mail Website. Published May 13, 2013. Accessed October 12, 2021. http://www.dailymail.co.uk/news/article-2323912/One-people-housework-exercise-survey-reveals.html
我们观察的人就在我们身边： Centola D. 在线社交网络实验中的行为传播。《科学》。2010；329(5996)：1194-1197。
the people we’re observing are close to us: Centola D. The spread of behavior in an online social network experiment. Science. 2010;329(5996):1194-1197.
甚至包括我们在电影中看到的角色： Wagner DD、Dal Cin S、Sargent JD、Kelley WM、Heatherton TF。吸烟者观看电影人物吸烟时出现的自发行为表征。《神经科学杂志》，2011;31(3):894-898。
including even characters we see in movies: Wagner DD, Dal Cin S, Sargent JD, Kelley WM, Heatherton TF. Spontaneous action representation in smokers when watching movie characters smoke. J Neurosci. 2011;31(3):894-898.
更有可能自己变得肥胖： Fowler JH，Christakis NA。评估社交网络中同伴对健康的影响：对Cohen-Cole和Fletcher的回应；以及Trogdon、Nonnemaker和Pais。《健康经济杂志》。2008;27(5):1400-1405。；Christakis NA，Fowler JH。32年来肥胖在大型社交网络中的传播。《新英格兰医学杂志》。2007;357(4):370-379。
far more likely to become obese themselves: Fowler JH, Christakis NA. Estimating peer effects on health in social networks: A response to Cohen-Cole and Fletcher; and Trogdon, Nonnemaker, and Pais. J Health Econ. 2008;27(5):1400-1405.; Christakis NA, Fowler JH. The Spread of Obesity in a Large Social Network over 32 Years. N Engl J Med. 2007;357(4):370-379.
学生作弊的可能性就越大（即使他们错了）： McCabe DL, Treviño LK, Butterfield KD. 荣誉准则及其他情境因素对学术诚信的影响：对修改后的荣誉准则设置的复制与扩展。《高等教育研究》，2002;43(3):357-378。
the more likely the student is to cheat (even if they’re wrong): McCabe DL, Treviño LK, Butterfield KD. Honor codes and other contextual influences on academic integrity: A replication and extension to modified honor code settings. Res High Educ. 2002;43(3):357-378.
他们自己欺骗国税局的可能性就越大： Wenzel M.对税收遵从的社会规范的误解：从理论到干预。《经济心理学杂志》，2005；26（6）：862-883。
the more likely they are to cheat the IRS themselves: Wenzel M. Misperceptions of social norms about tax compliance: From theory to intervention. J Econ Psychol. 2005;26(6):862-883.
他们开始饮酒的可能性就越大： Rosenquist JN、Murabito J、Fowler JH和Christakis NA。《大型社交网络中酒精消费行为的传播》。《实习医学年鉴》。2010；152(7):426-433，W141。
the more likely they are to start drinking too: Rosenquist JN, Murabito J, Fowler JH, Christakis NA. The spread of alcohol consumption behavior in a large social network. Ann Intern Med. 2010;152(7):426-433, W141.
非吸烟者越有可能开始吸烟： Christakis NA，Fowler JH。《大型社交网络中吸烟的集体动态》。《新英格兰医学杂志》。2008；358(21):2249-2258。
the more likely nonsmokers are to start puffing away: Christakis NA, Fowler JH. The Collective Dynamics of Smoking in a Large Social Network. N Engl J Med. 2008;358(21):2249-2258.
他们自己就越有可能感到孤独：Cacioppo JT、Fowler JH、Christakis NA。《人群中的孤独：大型社交网络中孤独感的结构与传播》。《心理学与社会心理学杂志》。2009；97(6)：977-991。
the more likely they are to feel lonely themselves: Cacioppo JT, Fowler JH, Christakis NA. Alone in the crowd: the structure and spread of loneliness in a large social network. J Pers Soc Psychol. 2009;97(6):977-991.
也要屈服于其他冲动： Keizer K, Lindenberg S, Steg L.《无序的蔓延》。《科学》。2008;322(5908):1681-1685。
give in to other impulses as well: Keizer K, Lindenberg S, Steg L. The Spreading of Disorder. Science. 2008;322(5908):1681-1685.
我们也能“感染”这些特质： Fowler JH，Christakis NA。大型社交网络中幸福的动态传播：弗雷明翰心脏研究20年的纵向分析。BMJ。2008 ； 337：a2338。；Aarts H，Gollwitzer PM，Hassin RR。目标传染：感知是为了追求。J Pers Soc Psychol。2004；87(1)：23-37。
we too can “catch” these traits: Fowler JH, Christakis NA. Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study. BMJ. 2008;337:a2338.; Aarts H, Gollwitzer PM, Hassin RR. Goal Contagion: Perceiving Is for Pursuing. J Pers Soc Psychol. 2004;87(1):23-37.
可以暂时增强我们的意志力： VanDellen MR，Hoyle RH。《监管可及性及社会对状态自控的影响》。《个人社会心理学通报》。2010；36(2)：251-263。
can temporarily increase our willpower: VanDellen MR, Hoyle RH. Regulatory Accessibility and Social Influences on State Self-Control. Personal Soc Psychol Bull. 2010;36(2):251-263.
并非那么诱人的效仿邀请： Fishbach A，Trope，Y. 内隐和外显的对抗性自我控制。《动机科学手册》。纽约，纽约州：吉尔福德；2008：281-294。
not as tempting invitations to follow suit: Fishbach A, Trope, Y. Implicit and Explicit Counteractive Self-Control. In: Handbook of Motivation Science. New York, NY: Guilford; 2008:281-294.
不道德或过度行为的可能性： Mukhopadhyay A，Johar GV。放纵作为先前购物克制的自我奖励：一种基于正当理由的机制。《消费心理学杂志》。2009；19(3)：334-345。；Sachdeva S，Iliev R，Medin DL。有罪的圣徒和圣洁的罪人。《心理学杂志》。2009；20(4)：523-528。；Khan U，Dhar R。消费者选择中的许可效应。《市场研究杂志》。2006；43(2)：259-266。
likelihood of immoral or excessive behavior: Mukhopadhyay A, Johar GV. Indulgence as self-reward for prior shopping restraint: A justification-based mechanism. J Consum Psychol. 2009;19(3):334-345.; Sachdeva S, Iliev R, Medin DL. Sinning Saints and Saintly Sinners. Psychol Sci. 2009;20(4):523-528.; Khan U, Dhar R. Licensing Effect in Consumer Choice. J Mark Res. 2006;43(2):259-266.
他们觉得自己理所当然： Wilcox K, Vallen B, Block L 等。替代性目标实现：当仅仅存在一个健康的选择就导致一个具有讽刺意味的放纵决定时。《消费研究杂志》。2009;36(3):380-393。
they feel righteous: Wilcox K, Vallen B, Block L, et al. Vicarious Goal Fulfillment: When the Mere Presence of a Healthy Option Leads to an Ironically Indulgent Decision. J Consum Res. 2009;36(3):380-393.
允许他们选择芝士汉堡：同上。
permitted them to choose the cheeseburger: Ibid.
增加节食作弊的可能性： Khan U，Dhar R. 有路可走，有志者事竟成？未来选择对自控力的影响。《实验心理学杂志》，2007；136(2):277-288。
increase the likelihood of cheating on a diet: Khan U, Dhar R. Where there is a way, is there a will? The effect of future choices on self-control. J Exp Psychol Gen. 2007;136(2):277-288.
一台价格相同的吸尘器： Khan U，Dhar R. 消费者选择中的许可效应。《市场研究杂志》，2006；43(2)：259-266。
an identically priced vacuum cleaner: Khan U, Dhar R. Licensing Effect in Consumer Choice. J Mark Res. 2006;43(2):259-266.
人们捐给慈善机构的钱：同上。
money that people donated to charity: Ibid.
我们想要完成的建设性的事情： Ersner-Hershfield H、Wimmer GE、Knutson B. 为未来的自我储蓄：未来自我连续性的神经测量预测时间折扣。认知与情感神经科学学会，2009;4(1):85-92。
constructive things we want to accomplish: Ersner-Hershfield H, Wimmer GE, Knutson B. Saving for the future self: Neural measures of future self-continuity predict temporal discounting. Soc Cogn Affect Neurosci. 2009;4(1):85-92.
提高未来自我连续性的简单方法： Peters J，Büchel C. 情景未来思维通过增强前额叶-颞叶相互作用减少奖励延迟折扣。神经元。2010；66（1）：138-148。；Murru EC，Martin Ginis KA. 想象各种可能性：自我干预对自我调节效能和锻炼行为的影响。运动心理学杂志。2010；32（4）：537-554；Schippers MC，Scheepers AWA，Peterson JB. 可扩展的目标设定干预措施可缩小性别和少数族裔之间的成就差距。Palgrave Commun。2015；1（1）：15014。
simple ways to improve our future self-continuity: Peters J, Büchel C. Episodic Future Thinking Reduces Reward Delay Discounting through an Enhancement of Prefrontal-Mediotemporal Interactions. Neuron. 2010;66(1):138-148.; Murru EC, Martin Ginis KA. Imagining the possibilities: the effects of a possible selves intervention on self-regulatory efficacy and exercise behavior. J Sport Exerc Psychol. 2010;32(4):537-554; Schippers MC, Scheepers AWA, Peterson JB. A scalable goal-setting intervention closes both the gender and ethnic minority achievement gap. Palgrave Commun. 2015;1(1):15014.
似乎不可避免： Polivy J，Herman CP。节食与暴饮暴食。因果分析。《美国心理学报》。1985；40(2):193-201。
seems inevitable and inescapable: Polivy J, Herman CP. Dieting and binging. A causal analysis. Am Psychol. 1985;40(2):193-201.
可忽略不计（几盎司）至轻度刺激（0.5至1磅）： Parry SA，Woods RM，Hodson L，Hulston CJ。单日过量膳食脂肪摄入降低全身胰岛素敏感性：暴饮暴食的代谢后果。营养素。2017;9(8):818。
negligible (a few ounces) to mildly irritating (0.5-to-1 pound): Parry SA, Woods RM, Hodson L, Hulston CJ. A Single Day of Excessive Dietary Fat Intake Reduces Whole-Body Insulin Sensitivity: The Metabolic Consequence of Binge Eating. Nutrients. 2017;9(8):818.
承担自身行为的责任，勇往直前，泰然自若： Wohl MJA、Pychyl TA、Bennett SH。《我原谅自己，现在我可以学习：自我原谅拖延如何减少未来的拖延》。《个人差异》（Pers Individ Dif .）2010；48(7):803-808。；Leary MR、Tate EB、Adams CE 等。《自我同情与对不愉快的自我相关事件的反应：善待自己的含义》。《个人心理学杂志》（ J Pers Soc Psychol .）2007；92(5):887-904。；Allen AB、Leary MR。《自我同情、压力与应对》。《个人心理学指南针》（Soc Personal Psychol Compass.）2010；4(2):107-118。
accept responsibility for our actions and steam ahead, unfazed: Wohl MJA, Pychyl TA, Bennett SH. I forgive myself, now I can study: How self-forgiveness for procrastinating can reduce future procrastination. Pers Individ Dif. 2010;48(7):803-808.; Leary MR, Tate EB, Adams CE, et al. Self-compassion and reactions to unpleasant self-relevant events: The implications of treating oneself kindly. J Pers Soc Psychol. 2007;92(5):887-904.; Allen AB, Leary MR. Self-Compassion, Stress, and Coping. Soc Personal Psychol Compass. 2010;4(2):107-118.
选择巧克力棒而不是苹果作为零食： Fishbach A, Dhar R. 目标是借口还是指南：感知目标进展对选择的解放作用。《消费研究杂志》，2005；32(3)：370-377。
choose a chocolate bar for a snack over an apple: Fishbach A, Dhar R. Goals as Excuses or Guides: The Liberating Effect of Perceived Goal Progress on Choice. J Consum Res. 2005;32(3):370-377.
为我们所做的一切工作沾沾自喜： Fishbach A，Dhar R，Zhang Y。子目标作为替代还是补充：目标可及性的作用。J Pers Soc Psychol . 2006;91(2):232-242。
flattering ourselves for all the work we’ve done: Fishbach A, Dhar R, Zhang Y. Subgoals as substitutes or complements: The role of goal accessibility. J Pers Soc Psychol. 2006;91(2):232-242.
增强抵抗感染的能力： Dhabhar FS. 应激对免疫功能的增强与抑制作用：对免疫保护和免疫病理学的影响。神经免疫调节。2009;16(5):300-317.；Rosenberger PH、Ickovics JR、Epel E 等。手术应激诱导的免疫细胞重分布特征可预测术后短期和长期恢复情况。J Bone Jt Surgery-American Vol . 2009;91(12):2783-2794.
increases resistance to infection: Dhabhar FS. Enhancing versus Suppressive Effects of Stress on Immune Function: Implications for Immunoprotection and Immunopathology. Neuroimmunomodulation. 2009;16(5):300-317.; Rosenberger PH, Ickovics JR, Epel E, et al. Surgical Stress-Induced Immune Cell Redistribution Profiles Predict Short-Term and Long-Term Postsurgical Recovery. J Bone Jt Surgery-American Vol. 2009;91(12):2783-2794.
提高全身炎症水平： Frenck RW、Blackburn EH、Shannon KM 等。人类白细胞端粒序列丢失的速度随年龄变化。美国国家科学院院刊。1998；95(10)：5607-5610。；Epel E、Lin J、Wilhelm F 等。细胞衰老与压力唤醒和心血管疾病风险因素的关系。心理神经内分泌学。2006；31(3)：277-287。；Irie M、Asami S、Nagata S 等。非吸烟和非饮酒工人外周血白细胞中一种氧化性DNA损伤——8-羟基脱氧鸟苷的心理调节。心理治疗与心理体学。2002；71(2)：90-96。
raises levels of systemic inflammation: Frenck RW, Blackburn EH, Shannon KM, et al. The rate of telomere sequence loss in human leukocytes varies with age. Proc Natl Acad Sci USA. 1998;95(10):5607-5610.; Epel E, Lin J, Wilhelm F, et al. Cell aging in relation to stress arousal and cardiovascular disease risk factors. Psychoneuroendocrinology. 2006;31(3):277-287.; Irie M, Asami S, Nagata S,et al. Psychological Mediation of a Type of Oxidative DNA Damage, 8-Hydroxydeoxyguanosine, in Peripheral Blood Leukocytes of Non-Smoking and Non-Drinking Workers. Psychother Psychosom. 2002;71(2):90-96.
无法有效降低压力水平：美国心理协会。《美国的压力：青少年是否正在效仿成年人的压力习惯？》美国心理协会网站。发表于2014年2月11日，访问于2021年10月12日。https ://www.apa.org/news/press/releases/stress/2013/stress-report.pdf。；Childs E, O'Connor S, de Wit H. 健康男性急性社会心理压力与急性静脉注射酒精的双向相互作用。《酒精临床实验研究》。2011;35(10):1794-1803。；Reinecke L, Hartmann T, Eden A. 负罪感的沙发土豆：自我损耗在减少通过媒体使用恢复中的作用。《通讯杂志》。2014;64(4):569-589。
ineffective for reducing stress levels: American Psychological Association. Stress in America: Are Teens Adopting Adults’ Stress Habits? American Psychological Association Website. Published February 11, 2014. Accessed October 12, 2021. https://www.apa.org/news/press/releases/stress/2013/stress-report.pdf.; Childs E, O’Connor S, de Wit H. Bidirectional Interactions Between Acute Psychosocial Stress and Acute Intravenous Alcohol in Healthy Men. Alcohol Clin Exp Res. 2011;35(10):1794-1803.; Reinecke L, Hartmann T, Eden A. The Guilty Couch Potato: The Role of Ego Depletion in Reducing Recovery Through Media Use. J Commun. 2014;64(4):569-589.
意志力崩溃的前兆：王晓婷，Dvorak RD。甜蜜的未来：血糖水平波动影响未来折扣。心理科学。2010;21(2):183-188。
a precursor to willpower failures: Wang XT, Dvorak RD. Sweet Future: Fluctuating Blood Glucose Levels Affect Future Discounting. Psychol Sci. 2010;21(2):183-188.
拒绝向慈善机构捐款： Gailliot MT、Baumeister RF、DeWall CN 等。自我控制依赖于葡萄糖作为有限的能量来源：意志力不仅仅是一个比喻。J Pers Soc Psychol。2007；92（2）：325-336。；DeWall CN、Deckman T、Gailliot MT 等。变甜的血液可以冷却火爆的脾气：生理上的自我控制和攻击性。Aggress Behav。2011；37（1）：73-80。；Gailliot MT、Michelle Peruche B、Plant EA 等。血液中的刻板印象和偏见：蔗糖饮料可以减少偏见和刻板印象。J Exp Soc Psychol。2009；45（1）：288-290。；DeWall CN、Baumeister RF、Gailliot MT 等。能量耗竭使心脏变得无助：帮助作为自我调节能量和遗传相关性的功能。《个人社会心理学通报》。2008；34(12)：1653-1662。
refuse to donate to charity: Gailliot MT, Baumeister RF, DeWall CN, et al. Self-control relies on glucose as a limited energy source: Willpower is more than a metaphor. J Pers Soc Psychol. 2007;92(2):325-336.; DeWall CN, Deckman T, Gailliot MT, et al. Sweetened blood cools hot tempers: physiological self-control and aggression. Aggress Behav. 2011;37(1):73-80.; Gailliot MT, Michelle Peruche B, Plant EA, et al. Stereotypes and prejudice in the blood: Sucrose drinks reduce prejudice and stereotyping. J Exp Soc Psychol. 2009;45(1):288-290.; DeWall CN, Baumeister RF, Gailliot MT, et al. Depletion Makes the Heart Grow Less Helpful: Helping as a Function of Self-Regulatory Energy and Genetic Relatedness. Personal Soc Psychol Bull. 2008;34(12):1653-1662.
应对压力的能力： Song HS，Lehrer PM。特定呼吸频率对心率和心率变异性的影响。应用心理生理生物反馈。2003；28（1）：13-23。；Zucker TL，Samuelson KW，Muench F 等。呼吸窦性心律失常生物反馈对心率变异性和创伤后应激障碍症状的影响：一项初步研究。应用心理生理生物反馈。2009；34（2）：135-143。；Martarelli D，Cocchioni M，Scuri S 等。横膈膜呼吸可减轻运动引起的氧化应激。循证补体替代医学。2011；2011：1-10。
ability to deal with stress: Song H-S, Lehrer PM. The Effects of Specific Respiratory Rates on Heart Rate and Heart Rate Variability. Appl Psychophysiol Biofeedback. 2003;28(1):13-23.; Zucker TL, Samuelson KW, Muench F, et al. The Effects of Respiratory Sinus Arrhythmia Biofeedback on Heart Rate Variability and Posttraumatic Stress Disorder Symptoms: A Pilot Study. Appl Psychophysiol Biofeedback. 2009;34(2):135-143.; Martarelli D, Cocchioni M, Scuri S, et al. Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress. Evidence-Based Complement Altern Med. 2011;2011:1-10.
保持健康： Kiecolt-Glaser JK、Christian L、Preston H 等人。《压力、炎症和瑜伽练习》。《心理医学》。2010；72(2):113-121。；Herbert B. 《放松反应》。HarperCollins出版社；1975年。
preserve health as well: Kiecolt-Glaser JK, Christian L, Preston H, et al. Stress, Inflammation, and Yoga Practice. Psychosom Med. 2010;72(2):113-121.; Herbert B. The Relaxation Response. HarperCollins; 1975.
真正起作用的因素： Keller A，Litzelman K，Wisk LE 等。“压力影响健康”这一认知重要吗？其与健康和死亡率的关系。《治愈心理学》。2012;31(5):677-684。
what really gives it teeth: Keller A, Litzelman K, Wisk LE, et al. Does the perception that stress affects health matter? The association with health and mortality. Heal Psychol. 2012;31(5):677-684.
其破坏力巨大： Troy AS、Wilhelm FH、Shallcross AJ 等。《看到一线希望：认知重评能力调节压力与抑郁症状之间的关系》。《情绪》。2010;10(6):783-795。
much of their destructive power: Troy AS, Wilhelm FH, Shallcross AJ, et al. Seeing the silver lining: Cognitive reappraisal ability moderates the relationship between stress and depressive symptoms. Emotion. 2010;10(6):783-795.
注意力分散、健忘、冲动、计划性差和多动： Brennan AR，Arnsten AFT。《注意力缺陷多动障碍的神经机制》。《纽约科学院年鉴》，2008；1129(1)：236-245。
Distractibility, forgetfulness, impulsivity, poor planning, and hyperactivity: Brennan AR, Arnsten AFT. Neuronal Mechanisms Underlying Attention Deficit Hyperactivity Disorder. Ann N Y Acad Sci. 2008;1129(1):236-245.
改善脂肪减少、肌肉生长、免疫力、长寿、认知甚至外表吸引力： Nedeltcheva AV、Kilkus JM、Imperial J 等人。睡眠不足会破坏减少肥胖的饮食努力。Ann Intern Med。2010；153（7）：435-441。；Dattilo M、Antunes HK、Medeiros A 等人。睡眠和肌肉恢复：一个新的有希望的假设的内分泌学和分子基础。Med Hypotheses。2011；77（2）：220-222。；Cohen S、Doyle WJ、Alper CM 等人。睡眠习惯和对普通感冒的易感性。Arch Intern Med。2009；169（1）：62-67。；Jackowska M、Hamer M、Carvalho LA 等人。 Whitehall II队列研究结果：健康男性睡眠时间短与端粒长度较短相关。PLoS One，2012；7(10):e47292。；Alhola P，Polo-Kantola P，睡眠剥夺：对认知能力的影响。Neuropsychiatr Dis Treat， 2007；3(5):553-567。；Sundelin T，Lekander M，Sorjonen K等，睡眠不足对面部外观和社会吸引力的负面影响。R Soc Open Sci， 2017；4(5):160918。
improve fat loss, muscle growth, immunity, longevity, cognition, and even physical attractiveness: Nedeltcheva AV, Kilkus JM, Imperial J, et al. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010;153(7):435-441.; Dattilo M, Antunes HK, Medeiros A, et al. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Med Hypotheses. 2011;77(2):220-222.; Cohen S, Doyle WJ, Alper CM, et al. Sleep habits and susceptibility to the common cold. Arch Intern Med. 2009;169(1):62-67.; Jackowska M, Hamer M, Carvalho LA, et al. Short sleep duration is associated with shorter telomere length in healthy men: findings from the Whitehall II cohort study. PLoS One. 2012;7(10):e47292.; Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. 2007;3(5):553-567.; Sundelin T, Lekander M, Sorjonen K, et al. Negative effects of restricted sleep on facial appearance and social appeal. R Soc Open Sci. 2017;4(5):160918.
优化大脑功能： Van Rensburg KJ、Taylor A、Hodgson T. 急性运动对暂时戒烟期间对吸烟相关刺激的注意偏差的影响。《成瘾》。2009；104（11）：1910-1917。；Hansen AL、Johnsen BH、Sollers JJ 等。心率变异性及其与前额叶认知功能的关系：训练和停止训练的影响。《欧洲应用生理学杂志》。2004；93（3）：263-272。；Nabkasorn C、Miyai N、Sootmongkol A 等。体育锻炼对有抑郁症状的青少年女性的抑郁、神经内分泌应激激素和生理健康的影响。《欧洲公共卫生杂志》。2006；16（2）：179-184。；Hillman CH、Erickson KI、Kramer AF。保持聪明，锻炼心脏：运动对大脑和认知的影响。《自然-神经科学评论》。2008；9(1)：58-65。
optimizes brain function: Van Rensburg KJ, Taylor A, Hodgson T. The effects of acute exercise on attentional bias towards smoking-related stimuli during temporary abstinence from smoking. Addiction. 2009;104(11):1910-1917.; Hansen AL, Johnsen BH, Sollers JJ, et al. Heart rate variability and its relation to prefrontal cognitive function: the effects of training and detraining. Eur J Appl Physiol. 2004;93(3):263-272.; Nabkasorn C, Miyai N, Sootmongkol A, et al. Effects of physical exercise on depression, neuroendocrine stress hormones and physiological fitness in adolescent females with depressive symptoms. Eur J Public Health. 2006;16(2):179-184.; Hillman CH, Erickson KI, Kramer AF. Be smart, exercise your heart: exercise effects on brain and cognition. Nat Rev Neurosci. 2008;9(1):58-65.
改善你的精神状态：Barton J，Pretty J。多少剂量的自然和绿色运动对改善心理健康最有效？一项多项研究分析。环境科学与技术。2010；44(10)：3947-3955。
improve your mental state: Barton J, Pretty J. What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis. Environ Sci Technol. 2010;44(10):3947-3955.
其他意志力细分： Mandel N，Smeesters D.《甜蜜的逃脱：死亡显著性对高自尊和低自尊消费者消费数量的影响》。《消费研究杂志》，2008年；35(2):309-323。；Mandel N，Heine SJ.《恐怖管理与营销：死时玩具最多的人获胜》。《ACR North Am Adv .》，1999年；NA-26；Burke BL，Martens A，Faucher EH.《恐怖管理理论的二十年：死亡显著性研究的荟萃分析》。《个人社会心理学评论》，2010年；14(2):155-195。
other breakdowns of willpower: Mandel N, Smeesters D. The Sweet Escape: Effects of Mortality Salience on Consumption Quantities for High- and Low-Self-Esteem Consumers. J Consum Res. 2008;35(2):309-323.; Mandel N, Heine SJ. Terror Management and Marketing: He Who Dies With the Most Toys Wins. ACR North Am Adv. 1999;NA-26; Burke BL, Martens A, Faucher EH. Two Decades of Terror Management Theory: A Meta-Analysis of Mortality Salience Research. Personal Soc Psychol Rev. 2010;14(2):155-195.
降低我们的压力水平： Boukes M、Vliegenthart R. 新闻消费及其不良副作用：研究硬新闻和软新闻接触对心理健康的长期影响。J . Media Psychol。2017；29(3)：137-147；de Hoog N、Verboon P. 新闻让我们不开心吗？每日新闻接触对情绪状态的影响。Br J Psychol。2020；111(2)：157-173；McNaughton-cassill ME. 新闻媒体与心理困扰。焦虑、压力与应对。2001；14(2)：193-211；Riehm KE、Holingue C、Kalb LG 等人。新冠疫情初期美国成年人媒体接触与心理困扰之间的关系。Am J Prev Med。 2020；59(5):630-638。
reduce our stress levels: Boukes M, Vliegenthart R. News Consumption and Its Unpleasant Side Effect: Studying the Effect of Hard and Soft News Exposure on Mental Well-Being Over Time. J. Media Psychol. 2017;29(3):137-147.; de Hoog N, Verboon P. Is the news making us unhappy? The influence of daily news exposure on emotional states. Br J Psychol. 2020;111(2):157-173.; McNaughton-cassill ME. The news media and psychological distress. Anxiety, Stress & Coping. 2001;14(2):193-211.; Riehm KE, Holingue C, Kalb LG, et al. Associations Between Media Exposure and Mental Distress Among U.S. Adults at the Beginning of the COVID-19 Pandemic. Am J Prev Med. 2020;59(5):630-638.
一种诱发睡意的激素： Figueiro MG、Wood B、Plitnick B 等。电脑显示器光线对大学生褪黑激素水平的影响。《神经内分泌学快报》。2011；32(2)：158-163；Gooley JJ、Chamberlain K、Smith KA 等。睡前接触室内光线会抑制人类褪黑激素的产生并缩短褪黑激素的持续时间。《临床内分泌学与代谢杂志》。2011；96(3)：E463-E472。
a hormone that induces sleepiness: Figueiro MG, Wood B, Plitnick B, et al. The impact of light from computer monitors on melatonin levels in college students. Neuro Endocrinol Lett. 2011;32(2):158-163; Gooley JJ, Chamberlain K, Smith KA, et al. Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. J Clin Endocrinol Metab. 2011;96(3):E463-E472.
它会抑制褪黑激素水平： McIntyre IM、Norman TR、Burrows GD、Armstrong SM。光对人类褪黑激素的抑制作用与强度相关。《松果体研究杂志》，1989年；6(2):149-156。
it suppresses melatonin levels: McIntyre IM, Norman TR, Burrows GD, Armstrong SM. Human melatonin suppression by light is intensity dependent. J Pineal Res. 1989;6(2):149-156.
睡前几小时佩戴可改善睡眠质量： Burkhart K, Phelps JR. 琥珀色镜片阻挡蓝光并改善睡眠：一项随机试验。Chronobiol Int. 2009;26(8):1602-1612.
wearing them in the hours before bed can improve sleep quality: Burkhart K, Phelps JR. Amber lenses to block blue light and improve sleep: a randomized trial. Chronobiol Int. 2009;26(8):1602-1612.
他们通常感到的压力越大： Thomée S, Härenstam A, Hagberg M. 年轻人的手机使用与压力、睡眠障碍和抑郁症状——一项前瞻性队列研究。BMC Public Health。2011 ;11(1):66.；Lepp A, Barkley JE, Karpinski AC. 大学生手机使用与学业成绩、焦虑和生活满意度之间的关系。Comput Human Behav。2014 ;31:343-350.
the more stressed they generally feel: Thomée S, Härenstam A, Hagberg M. Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults - a prospective cohort study. BMC Public Health. 2011;11(1):66.; Lepp A, Barkley JE, Karpinski AC. The relationship between cell phone use, academic performance, anxiety, and Satisfaction with Life in college students. Comput Human Behav. 2014;31:343-350.
心理健康状况不佳的症状： Thomée S、Härenstam A、Hagberg M. 年轻人的手机使用与压力、睡眠障碍和抑郁症状——一项前瞻性队列研究。BMC公共卫生。2011;11(1):66。
symptoms of poor mental health: Thomée S, Härenstam A, Hagberg M. Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults - a prospective cohort study. BMC Public Health. 2011;11(1):66.
改善情绪、幸福感和韧性： Kashdan TB、Adams LM、Farmer AS 等人。《性疗愈：通过每日日记调查亲密愉悦性活动对社交焦虑成年人益处的研究》。《性行为研究》。2014 年；43(7):1417-1429。；Meltzer AL、Makhanova A、Hicks LL 等人。《量化性余辉：性的持久益处及其对伴侣关系的影响》。《心理科学》。2017 年；28(5):587-598。
improves mood, happiness, and resilience: Kashdan TB, Adams LM, Farmer AS, et al. Sexual Healing: Daily Diary Investigation of the Benefits of Intimate and Pleasurable Sexual Activity in Socially Anxious Adults. Arch Sex Behav. 2014;43(7):1417-1429.; Meltzer AL, Makhanova A, Hicks LL, et al. Quantifying the Sexual Afterglow: The Lingering Benefits of Sex and Their Implications for Pair-Bonded Relationships. Psychol Sci. 2017;28(5):587-598.
而不仅仅是身体上的释放： Dewitte M，Mayer A. 探索夫妻日常关系质量、性欲和性活动之间的联系。《性行为史》。2018；47(6)：1675-1686。
rather than just the physical release: Dewitte M, Mayer A. Exploring the Link Between Daily Relationship Quality, Sexual Desire, and Sexual Activity in Couples. Arch Sex Behav. 2018;47(6):1675-1686.
对于处于不幸福或未承诺关系中的人来说最小： Meltzer AL、Makhanova A、Hicks LL 等人。量化性余辉：性的持久益处及其对伴侣关系的影响。心理科学。2017；28（5）：587-598。；Burleson MH、Trevathan WR、Todd M。花样年华还是反之亦然？探索中年女性日常生活中性活动、身体情感、情感和压力之间的关系。性行为史。2007；36（3）：357-368。；Brody S. 近期进行过阴茎-阴道性交的人比进行过其他性活动或没有进行过性活动的人血压对压力的反应更好。生物心理学。2006；71（2）：214-222。； Ein-Dor T，Hirschberger G。性治疗。社会学人相关杂志。 2012；29(1)：126-139。
smallest for people in unhappy or uncommited relationships: Meltzer AL, Makhanova A, Hicks LL, et al. Quantifying the Sexual Afterglow: The Lingering Benefits of Sex and Their Implications for Pair-Bonded Relationships. Psychol Sci. 2017;28(5):587-598.; Burleson MH, Trevathan WR, Todd M. In the Mood for Love or Vice Versa? Exploring the Relations Among Sexual Activity, Physical Affection, Affect, and Stress in the Daily Lives of Mid-Aged Women. Arch Sex Behav. 2007;36(3):357-368.; Brody S. Blood pressure reactivity to stress is better for people who recently had penile–vaginal intercourse than for people who had other or no sexual activity. Biol Psychol. 2006;71(2):214-222.; Ein-Dor T, Hirschberger G. Sexual healing. J Soc Pers Relat. 2012;29(1):126-139.
降低血压、减轻焦虑、改善睡眠质量：张建明，沈春伟。芳香疗法有益于台湾小学教师自主神经系统调节。循证补充替代医学。2011；2011：946537。
lower blood pressure, reduce anxiety, and improve sleep quality: Chang K-M, Shen C-W. Aromatherapy benefits autonomic nervous system regulation for elementary school faculty in taiwan. Evid Based Complement Alternat Med. 2011;2011:946537.
按摩也有类似的效果： Garner B、Phillips LJ、Schmidt HM 等人。《评估按摩疗法对年轻成年精神病住院部压力、焦虑和攻击性影响的初步研究》。《澳大利亚新西兰精神病学杂志》。2008；42（5）：414-422。；Jensen AM、Ramasamy A、Hotek J 等人。《按摩对按摩治疗师精神状态的益处：一项随机对照试验》。《替代补体医学杂志》。2012；18（12）：1142-1146。
giving a massage has similar effects: Garner B, Phillips LJ, Schmidt H-M, et al. Pilot Study Evaluating the Effect of Massage Therapy on Stress, Anxiety and Aggression in a Young Adult Psychiatric Inpatient Unit. Aust New Zeal J Psychiatry. 2008;42(5):414-422.; Jensen AM, Ramasamy A, Hotek J, et al. The Benefits of Giving a Massage on the Mental State of Massage Therapists: A Randomized, Controlled Trial. J Altern Complement Med. 2012;18(12):1142-1146.
也能增强免疫力： Cherkin DC、Sherman KJ、Kahn J 等人。两种按摩和常规护理对慢性腰痛效果的比较。Ann Intern Med。2011；155（1）：1-9。；Field T、Ironson G、Scafidi F 等人。按摩疗法可减轻焦虑，增强警觉性和数学计算的脑电图模式。Int J Neurosci。1996；86（3-4）：197-205；Field TM、Sunshine W、Hernandez-Reif M 等人。按摩疗法对慢性疲劳综合征患者抑郁和躯体症状的影响。J Chronic Fatigue Syndrome。1997；3（3）：43-51。； Rapaport MH，Schettler P，Bresee C. 单次瑞典式按摩对正常个体下丘脑-垂体-肾上腺及免疫功能影响的初步研究。《替代补体医学杂志》，2010；16(10)：1079-1088。
increases immunity as well: Cherkin DC, Sherman KJ, Kahn J, et al. A Comparison of the Effects of 2 Types of Massage and Usual Care on Chronic Low Back Pain. Ann Intern Med. 2011;155(1):1-9.; Field T, Ironson G, Scafidi F, et al. Massage therapy reduces anxiety and enhances EEG pattern of alertness and math computations. Int J Neurosci. 1996;86(3-4):197-205; Field TM, Sunshine W, Hernandez-Reif M, et al. Massage Therapy Effects on Depression and Somatic Symptoms in Chronic Fatigue Syndrome. J Chronic Fatigue Syndr. 1997;3(3):43-51.; Rapaport MH, Schettler P, Bresee C. A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic–Pituitary–Adrenal and Immune Function in Normal Individuals. J Altern Complement Med. 2010;16(10):1079-1088.
帮助您睡得更好： Jenkins JS。莫扎特效应。JR Soc Med。2001；94（4）：170-172；Jensen KL。精选古典音乐对自我表露的影响。J Music Ther。2001；38（1）：2-27；Chafin S、Roy M、Gerin W 等人。音乐可促进血压从压力中恢复。Br J Health Psychol。2004；9（3）：393-403。；Siedliecki SL、Good M。音乐对力量、疼痛、抑郁和残疾的影响。J Adv Nurs。2006；54（5）：553-562。；Hanser SB、Thompson LW。音乐治疗策略对抑郁老年人的影响。J Gerontol。1994；49（6）：P265-9；Scheufele PM。渐进式放松和古典音乐对注意力、放松和压力反应测量的影响。行为医学杂志。2000；23(2)：207-228。
help you sleep better: Jenkins JS. The Mozart effect. J R Soc Med. 2001;94(4):170-172; Jensen KL. The effects of selected classical music on self-disclosure. J Music Ther. 2001;38(1):2-27; Chafin S, Roy M, Gerin W, et al. Music can facilitate blood pressure recovery from stress. Br J Health Psychol. 2004;9(3):393-403.; Siedliecki SL, Good M. Effect of music on power, pain, depression and disability. J Adv Nurs. 2006;54(5):553-562.; Hanser SB, Thompson LW. Effects of a music therapy strategy on depressed older adults. J Gerontol. 1994;49(6):P265-9; Scheufele PM. Effects of Progressive Relaxation and Classical Music on Measurements of Attention, Relaxation, and Stress Responses. J Behav Med. 2000;23(2):207-228.
绿茶是强效减压剂： Hozawa A、Kuriyama S、Nakaya N 等。绿茶饮用与普通人群心理困扰降低相关：2006 年 Ohsaki 队列研究。《美国临床营养学杂志》，2009；90(5)：1390-1396。
It’s a powerful stress buster: Hozawa A, Kuriyama S, Nakaya N, et al. Green tea consumption is associated with lower psychological distress in a general population: the Ohsaki Cohort 2006 Study. Am J Clin Nutr. 2009;90(5):1390-1396.
已知具有抗压力特性的药物： Brody S、Preut R、Schommer K 等。高剂量抗坏血酸降低血压、皮质醇水平及降低心理压力主观反应的随机对照试验。《精神药理学》（柏林）。2002；159(3)：319-324。
which have known anti-stress properties: Brody S, Preut R, Schommer K, et al. A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Psychopharmacology (Berl). 2002;159(3):319-324.
帮助您放松： Mancini E、Beglinger C、Drewe J、Zanchi D、Lang UE、Borgwardt S。绿茶对认知、情绪和人脑功能的影响：系统评价。植物药。2017；34：26-37。；Dietz C、Dekker M。绿茶植物化学物质对情绪和认知的影响。Curr Pharm Des。2017；23（19）：2876-2905。；Liang Y、Liu C、Xiang L 等。绿茶中茶氨酸的健康益处：综述。Trop . J. Pharm. Res. 2015；14（10）：1943-1949。；Srivastava JK、Shankar E、Gupta S。洋甘菊：一种具有光明前景的古老草药。Mol Med Rep。 2010;3(6):895-901.；Chang SM, Chen CH. 饮用洋甘菊茶干预对睡眠障碍产后妇女睡眠质量和抑郁症的影响：一项随机对照试验。J Adv Nurs . 2016;72(2):306-315.；McKay DL, Blumberg JB. 薄荷茶（Mentha piperita L.）的生物活性和潜在健康益处综述。Phytother Res . 2006;20(8):619-633.；Bazrafshan MR, Jokar M, Shokrpour N, et al. 薰衣草草本茶对老年人焦虑和抑郁的影响：一项随机临床试验。Complement Ther Med. 2020;50:102393.；Badgujar SB, Patel VV, Bandivdekar AH.茴香（Foeniculum vulgare Mill）：植物学、植物化学、药理学、当代应用及毒理学综述。Biomed Res Int . 2014;2014:842674。
help you unwind as well: Mancini E, Beglinger C, Drewe J, Zanchi D, Lang UE, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine. 2017;34:26-37.; Dietz C, Dekker M. Effect of Green Tea Phytochemicals on Mood and Cognition. Curr Pharm Des. 2017;23(19):2876-2905.; Liang Y, Liu C, Xiang L, et al. Health Benefits of Theanine in Green Tea: A Review. Trop. J. Pharm. Res. 2015;14(10):1943-1949.; Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901.; Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. J Adv Nurs. 2016;72(2):306-315.; McKay DL, Blumberg JB. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytother Res. 2006;20(8):619-633.; Bazrafshan MR, Jokar M, Shokrpour N, et al. The effect of lavender herbal tea on the anxiety and depression of the elderly: A randomized clinical trial. Complement Ther Med. 2020;50:102393.; Badgujar SB, Patel VV, Bandivdekar AH. Foeniculum vulgare Mill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology. Biomed Res Int. 2014;2014:842674.
减少挫折感，改善情绪： Aspinall P、Mavros P、Coyne R 等。《城市大脑：利用移动脑电图分析户外体力活动》。《英国运动医学杂志》，2015；49(4)：272-276。
reduce frustration and improve mood: Aspinall P, Mavros P, Coyne R,et al. The urban brain: analysing outdoor physical activity with mobile EEG. Br J Sports Med. 2015;49(4):272-276.
那些在自然中度过较少时间的人： White MP、Alcock I、Grellier J 等人。每周至少花120分钟接触自然与良好的健康和幸福感相关。《科学报告》， 2019；9：7730。
those who spent less time in nature: White MP, Alcock I, Grellier J, et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019;9:7730.
降低血压、静息心率和全因死亡率： Lim PY、Dillon D、Chew PKH。《自然沉浸指南：心理和生理益处》。《国际环境研究与公共卫生杂志》。2020;17(16):5989。
reduces blood pressure, resting heart rate, and all-cause mortality: Lim PY, Dillon D, Chew PKH. A Guide to Nature Immersion: Psychological and Physiological Benefits. Int J Environ Res Public Health. 2020;17(16):5989.
与一小时自行车骑行类似的代谢健康指标： Faulkner SH，Jackson S，Fatania G 等。被动加热对热休克蛋白70和白细胞介素-6的影响：一种可能的代谢疾病治疗工具？温度。2017;4(3):292-304。
markers of metabolic health similar to an hour-long bike ride: Faulkner SH, Jackson S, Fatania G, et al. The effect of passive heating on heat shock protein 70 and interleukin-6: A possible treatment tool for metabolic diseases? Temperature. 2017;4(3):292-304.

第六章

轻松养成好习惯、打破坏习惯

Chapter 6

The Easy Way to Build Good Habits and Break Bad Ones

并非源于有意识的决定，而是无意识的习惯： Neal D, Wood W, Quinn J.《习惯——重复的表现》。《当代心理学杂志》，2006；15(4):198-202。
don’t stem from conscious decisions, but unconscious conventions: Neal D, Wood W, Quinn J. Habits—A Repeat Performance. Curr Dir Psychol Sci. 2006;15(4):198-202.
原本没打算吃那么多：快餐真相：评估快餐营养与青少年营销。美国：耶鲁大学鲁德食品政策与肥胖研究中心，2010年。
didn’t originally intend to eat as much as they do: Fast Food Facts: Evaluating Fast Food Nutrition and Marketing to Youth. United States: Yale University Rudd Center for Food Policy & Obesity, 2010.
从乳房自我检查到饮食坚持等等： Gollwitzer P，Sheeran P. 实施意向与目标达成：效果与过程的元分析。《实验社会心理学进展》。2006 ;38(6):69-119。
ranging from breast self-examination to dietary adherence and more: Gollwitzer P, Sheeran P. Implementation Intentions and Goal Achievement: A Meta-Analysis of Effects and Processes. Advances in Experimental Social Psychology. 2006;38(6):69-119.
克服障碍，实现目标： Kappes A, Singmann H, Oettingen G. 心理对比通过将现实障碍与工具性行为联系起来，激发目标追求。《实验社会心理学杂志》，2012；48(4):811-818。
overcome obstacles and achieve your goals: Kappes A, Singmann H, Oettingen G. Mental contrasting instigates goal pursuit by linking obstacles of reality with instrumental behavior. J. Exp. Soc. Psychol. 2012;48(4):811-818.
4% 的人希望少喝酒： Ballard J. 锻炼和坚持健康饮食是最常见的 2021 年新年愿望。YouGovAmerica 网站。发布于 2020 年 12 月 23 日。访问于 2021 年 10 月 12 日。https ://today.yougov.com/topics/lifestyle/articles-reports/2020/12/23/2021-new-years-resolutions-poll
4 percent wanted to drink less alcohol: Ballard J. Exercising and sticking to a healthy diet are the most common 2021 New Year’s resolutions. YouGovAmerica website. Published December 23, 2020. Accessed October 12, 2021. https://today.yougov.com/topics/lifestyle/articles-reports/2020/12/23/2021-new-years-resolutions-poll
中位数为66天： Lally P, Jaarsveld C, Potts H.习惯是如何形成的：在现实世界中模拟习惯形成。《欧洲社会心理学杂志》 2010;40(6):998-1009。
the median was 66 days: Lally P, Jaarsveld C, Potts H.How are habits formed: Modeling habit formation in the real world. Eur. J. Soc. Psychol. 2010;40(6):998-1009.
完成某项动作后感觉良好： Weyland S, Finne E, Krell-Roesch J, Jekauc D. 情感如何影响运动习惯的养成？。《前沿心理学》2020；11：578-108。
feel good after we perform an action: Weyland S, Finne E, Krell-Roesch J, Jekauc D. (How) Does Affect Influence the Formation of Habits in Exercise?. Front Psychol. 2020;11:578108.

第七章

10 个最糟糕的饮食误区和错误

Chapter 7

The 10 Absolute Worst Diet Myths and Mistakes

吃Hostess纸杯蛋糕、多力多滋玉米脆片、奥利奥饼干和乳清蛋白奶昔： Park M. Twinkie饮食帮助营养学教授减重27磅。CNN网站。发布于2010年11月8日。访问于2021年10月12日。http ://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
eating Hostess cupcakes, Doritos, Oreos, and whey protein shakes: Park M. Twinkie diet helps nutrition professor lose 27 pounds. CNN Website. Published November 8, 2010. Accessed October 12, 2021. http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
六个月内只吃麦当劳减重56磅： Peterson H. 一位只吃麦当劳减重56磅的老师正在拍摄一部纪录片，向孩子们展示“健康”饮食。商业内幕网站。发布于2015年10月13日。访问于2021年10月12日。https ://www.businessinsider.com/how-to-lose-weight-eating-only-mcdonalds-2015-10
lost 56 pounds in six months eating nothing but McDonald’s: Peterson H. A teacher who lost 56 pounds eating only McDonald’s is starring in a documentary to show kids about ‘healthy’ eating. Business Insider Website. Published October 13, 2015. Accessed October 12, 2021. https://www.businessinsider.com/how-to-lose-weight-eating-only-mcdonalds-2015-10
连续一个月天天吃麦当劳： Innes E. 健身狂人声称，尽管一个月只吃麦当劳，但他的身材依然保持着人生最佳状态。《每日邮报》网站。发布于2014年5月30日，访问于2021年10月12日。http ://www.dailymail.co.uk/health/article-2643936/Fitness-fanatic-claims-best-shape-life-despite-ONLY-eating-McDonalds.html
eating McDonald’s every day for a month: Innes E. Fitness fanatic claims to be in the best shape of his life despite only eating MCDONALD’S for a month. Daily Mail Website. Published May 30, 2014. Accessed October 12, 2021. http://www.dailymail.co.uk/health/article-2643936/Fitness-fanatic-claims-best-shape-life-despite-ONLY-eating-McDonalds.html
利用这些知识按需控制体型： Lean MEJ、Astrup A、Roberts SB。《全球肥胖与体重管理危机取得进展》。BMJ。2018 ;361:k2538。；Romieu I、Dossus L、Barquera S 等。《能量平衡与肥胖：主要驱动因素是什么？》。《癌症病因控制》。2017;28(3):247-258。
using this knowledge to control their body composition as desired: Lean MEJ, Astrup A, Roberts SB. Making progress on the global crisis of obesity and weight management. BMJ. 2018;361:k2538.; Romieu I, Dossus L, Barquera S, et al. Energy balance and obesity: what are the main drivers?. Cancer Causes Control. 2017;28(3):247-258.
地中海饮食、纯素食、素食、原始人饮食、慧俪轻体、瘦身世界、南海滩饮食、最佳生活饮食、阿特金斯饮食、DASH 饮食及其他： Johnston CS、Tjonn SL、Swan PD 等。生酮低碳水化合物饮食与非生酮低碳水化合物饮食相比，并无代谢优势。Am J Clin Nutr . 2006;83(5):1055-1061.; Shai I、Schwarzfuchs D、Henkin Y 等。低碳水化合物、地中海饮食或低脂饮食减肥[已发表的更正发表于 N Engl J Med. 2009 年 12 月 31 日；361(27):2681]。N Engl J Med . 2008;359(3):229-241.; Jolly K、Lewis AL、Beach J 等。比较一系列商业或初级保健主导的减肥计划与最低限度干预控制对肥胖症患者减肥的效果：Lighten Up 随机对照试验。BMJ。2011 ； 343：d7243。；Tobias DK、Chen M、Manson JE 等。低脂饮食干预措施与其他饮食干预措施对成人长期体重变化的影响：系统评价和荟萃分析。柳叶刀糖尿病内分泌学。2015；3（12）：968-979。；Astrup A、Grunwald GK、Melanson EL 等。低脂饮食在体重控制中的作用：一项关于随意饮食干预研究的荟萃分析。国际肥胖相关代谢紊乱杂志。2000；24（12）：1545-1552。；Calton JB。流行饮食计划中微量营养素缺乏症的患病率。国际运动营养学会杂志。 2010;7:24.；Lindeberg S, Jönsson T, Granfeldt Y 等。旧石器时代饮食比地中海式饮食更能改善缺血性心脏病患者的葡萄糖耐量。《糖尿病学》。2007;50(9):1795-1807。
Mediterranean, vegan, vegetarian, paleo, Weight Watchers, Slimming World, South Beach, Best Life, Atkins, DASH, and others: Johnston CS, Tjonn SL, Swan PD, et al. Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Am J Clin Nutr. 2006;83(5):1055-1061.; Shai I, Schwarzfuchs D, Henkin Y, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet [published correction appears in N Engl J Med. 2009 Dec 31;361(27):2681]. N Engl J Med. 2008;359(3):229-241.; Jolly K, Lewis AL, Beach J, et al. Comparison of range of commercial or primary care led weight reduction programmes with minimal intervention control for weight loss in obesity: Lighten Up randomised controlled trial. BMJ. 2011;343:d7243.; Tobias DK, Chen M, Manson JE, et al. Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis. Lancet Diabetes Endocrinol. 2015;3(12):968-979.; Astrup A, Grunwald GK, Melanson EL,et al. The role of low-fat diets in body weight control: a meta-analysis of ad libitum dietary intervention studies. Int J Obes Relat Metab Disord. 2000;24(12):1545-1552.; Calton JB. Prevalence of micronutrient deficiency in popular diet plans. J Int Soc Sports Nutr. 2010;7:24.; Lindeberg S, Jönsson T, Granfeldt Y, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia. 2007;50(9):1795-1807.
实际是1,200、1,500或更多： Lichtman SW、Pisarska K、Berman ER等。肥胖受试者自我报告与实际卡路里摄入量及运动量之间的差异。N Engl J Med。1992；327(27)：1893-1898。；Shahar DR、Yu B、Houston DK等。使用双标水测量总能量消耗和体重变化导致老年人能量摄入量错误报告。J Am Coll Nutr。2010；29(1)：14-24。
it’s actually 1,200, 1,500, or more: Lichtman SW, Pisarska K, Berman ER, et al. Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. N Engl J Med. 1992;327(27):1893-1898.; Shahar DR, Yu B, Houston DK, et al. Misreporting of energy intake in the elderly using doubly labeled water to measure total energy expenditure and weight change. J Am Coll Nutr. 2010;29(1):14-24.
剧烈运动中平均消耗72%的热量： Brown RE、Canning KL、Fung M等。不同体重等级和减重状态成年人的卡路里估算。《运动医学科学》，2016年；48(3):521-526。
burned during vigorous exercise by 72 percent on average: Brown RE, Canning KL, Fung M, et al. Calorie Estimation in Adults Differing in Body Weight Class and Weight Loss Status. Med Sci Sports Exerc. 2016;48(3):521-526.
瘦弱与肥胖、健康与患病、年老与年轻： Helms ER、Aragon AA、Fitschen PJ。基于证据的自然健美比赛准备建议：营养与补充剂。J Int Soc Sports Nutr。2014；11：20。；Forbes GB。身体脂肪含量影响身体成分对营养和运动的反应。Ann NY Acad Sci。2000；904：359-365。；Foster-Schubert KE、Alfano CM、Duggan CR 等。饮食和运动（单独或联合）对超重至肥胖绝经后女性体重和身体成分的影响。Obesity （银泉）。2012；20（8）：1628-1638。；Steven S、Hollingsworth KG、Al-Mrabeh A 等。极低热量饮食与2型糖尿病患者6个月体重稳定性：应答者和无应答者的病理生理变化[已发表的更正发表于《糖尿病护理》。2018年4月24日;:]。《糖尿病护理》。2016;39(5):808-815。；Serra MC, Beavers DP, Henderson RM, Kelleher JL, Kiel JR, Beavers KM。低热量、营养全面、高蛋白膳食计划对肥胖老年患者局部体脂和心脏代谢生物标志物的影响。《营养代谢年鉴》。2019;74(2):149-155。
the lean and obese, the healthy and diseased, the old and the young: Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.; Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Ann N Y Acad Sci. 2000;904:359-365.; Foster-Schubert KE, Alfano CM, Duggan CR, et al. Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese postmenopausal women. Obesity (Silver Spring). 2012;20(8):1628-1638.; Steven S, Hollingsworth KG, Al-Mrabeh A, et al. Very Low-Calorie Diet and 6 Months of Weight Stability in Type 2 Diabetes: Pathophysiological Changes in Responders and Nonresponders [published correction appears in Diabetes Care. 2018 Apr 24;:]. Diabetes Care. 2016;39(5):808-815.; Serra MC, Beavers DP, Henderson RM, Kelleher JL, Kiel JR, Beavers KM. Effects of a Hypocaloric, Nutritionally Complete, Higher Protein Meal Plan on Regional Body Fat and Cardiometabolic Biomarkers in Older Adults with Obesity. Ann Nutr Metab. 2019;74(2):149-155.
发表于《美国临床营养学杂志》： Martins C、Gower BA、Hill JO 等。代谢适应并非维持减重效果的主要障碍。《美国临床营养学杂志》 2020；112(3):558–565。
published in the American Journal of Clinical Nutrition: Martins C, Gower BA, Hill JO, et al. Metabolic adaptation is not a major barrier to weight-loss maintenance. Am. J. Clin. Nutr. 2020;112(3):558–565.
范围从不到5%到大约15%： Leibel RL、Rosenbaum M、Hirsch J。体重改变导致的能量消耗变化[已发表的更正发表于N Engl J Med 1995年8月10日;333(6):399]。N Engl J Med。1995年;332(10):621-628。；Camps SG、Verhoef SP、Westerterp KR。体重减轻、体重维持和适应性产热[已发表的更正发表于Am J Clin Nutr。2014年11月;100(5):1405]。Am J Clin Nutr。2013年;97(5):990-994。
ranges from less than 5 to about 15 percent: Leibel RL, Rosenbaum M, Hirsch J. Changes in energy expenditure resulting from altered body weight [published correction appears in N Engl J Med 1995 Aug 10;333(6):399]. N Engl J Med. 1995;332(10):621-628.; Camps SG, Verhoef SP, Westerterp KR. Weight loss, weight maintenance, and adaptive thermogenesis [published correction appears in Am J Clin Nutr. 2014 Nov;100(5):1405]. Am J Clin Nutr. 2013;97(5):990-994.
减少能量消耗，增加能量摄入： Maclean PS、Bergougnan A、Cornier MA 等。生物学对节食的反应：体重反弹的动力。Am J Physiol Regul Integr Comp Physiol。2011；301(3):R581-R600。；Mäestu J、Jürimäe J、Valter I 等。男性竞技健美运动员在极端减重过程中，生长素释放肽增加，瘦素减少，而脂联素不发生改变。Metabolism。2008 ；57(2):221-225。；Weyer C、Walford RL、Harper IT 等。2 年能量限制后的能量代谢：生物圈 2 号实验。Am J Clin Nutr。2000；72(4):946-953。； Mäestu J、Eliakim A、Jürimäe J. 男性健美运动员备赛期间的合成代谢和分解代谢激素及能量平衡。《力量训练研究杂志》。2010;24(4):1074-1081.；Bosy-Westphal A、Braun W、Schautz B 等。肥胖和减重后静息能量消耗特征描述问题。《生理学前沿》。2013;4:47。
reduce energy expenditure and increase energy intake: Maclean PS, Bergouignan A, Cornier MA, et al. Biology’s response to dieting: the impetus for weight regain. Am J Physiol Regul Integr Comp Physiol. 2011;301(3):R581-R600.; Mäestu J, Jürimäe J, Valter I, et al. Increases in ghrelin and decreases in leptin without altering adiponectin during extreme weight loss in male competitive bodybuilders. Metabolism. 2008;57(2):221-225.; Weyer C, Walford RL, Harper IT, et al. Energy metabolism after 2 y of energy restriction: the biosphere 2 experiment. Am J Clin Nutr. 2000;72(4):946-953.; Mäestu J, Eliakim A, Jürimäe J. Anabolic and catabolic hormones and energy balance of the male bodybuilders during the preparation for the competition. J Strength Cond Res. 2010;24(4):1074-1081.; Bosy-Westphal A, Braun W, Schautz B, et al. Issues in characterizing resting energy expenditure in obesity and after weight loss. Front Physiol. 2013;4:47.
对我们物种的生存至关重要： Rosenbaum M，Leibel RL。《人类的适应性产热》。《国际儿科学杂志》（伦敦）。2010；34 增刊 1(0 1):S47-S55。
vital to our survival as a species: Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes (Lond). 2010;34 Suppl 1(0 1):S47-S55.
十周碳水化合物摄入热量： Johnston CS、Tjonn SL、Swan PD 等。生酮低碳水化合物饮食与非生酮低碳水化合物饮食相比，并无代谢优势。《美国临床营养学杂志》，2006；83(5)：1055-1061。
calories from carbohydrate for ten weeks: Johnston CS, Tjonn SL, Swan PD, et al. Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Am J Clin Nutr. 2006;83(5):1055-1061.
六周内碳水化合物摄入热量： Phillips SA、Jurva JW、Syed AQ 等。低脂饮食优于低碳水化合物饮食对肥胖患者内皮健康的益处。《高血压》。2008；51(2)：376-382。
calories from carbohydrate for six weeks: Phillips SA, Jurva JW, Syed AQ, et al. Benefit of Low-Fat Over Low-Carbohydrate Diet on Endothelial Health in Obesity. Hypertension. 2008;51(2):376-382.
两年内碳水化合物摄入的热量： Sacks FM、Bray GA、Carey VJ 等。不同脂肪、蛋白质和碳水化合物成分的减肥饮食比较。《新英格兰医学杂志》，2009；360(9)：859-873。
calories from carbohydrate for two years: Sacks FM, Bray GA, Carey VJ, et al. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med. 2009;360(9):859-873.
一年碳水化合物摄入热量： Gardner CD、Trepanowski JF、Del Gobbo LC 等。低脂饮食与低碳水化合物饮食对超重成人12个月减重的影响及其与基因型模式或胰岛素分泌的关系。《美国医学会杂志》。2018;319(7):667。
calories from carbohydrate for one year: Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion. JAMA. 2018;319(7):667.
六周内从糖中摄取的卡路里： Surwit RS、Feinglos MN、McCaskill CC 等。高蔗糖饮食在减肥期间对代谢和行为的影响。《美国临床营养学杂志》，1997；65(4)：908-915。
calories from sugar for six weeks: Surwit RS, Feinglos MN, McCaskill CC, et al. Metabolic and behavioral effects of a high-sucrose diet during weight loss. Am J Clin Nutr. 1997;65(4):908-915.
八周内从糖中摄取的热量： West J，de Looy A. 超重人群在低蔗糖或含蔗糖饮食后体重减轻情况。《国际肥胖杂志》，2001；25(8)：1122-1128。
calories from sugar for eight weeks: West J, de Looy A. Weight loss in overweight subjects following low-sucrose or sucrose-containing diets. Int J Obes. 2001;25(8):1122-1128.
那些吃得不够的人： Wang X, Ouyang Y, Liu J, et al. 水果和蔬菜摄入与全因死亡、心血管疾病和癌症：前瞻性队列研究的系统评价和剂量反应荟萃分析[已发表的更正刊登于BMJ. 2014;349:5472]。BMJ . 2014;349:g4490。Jones JM, García CG, Braun HJ. 观点：全谷物和精制谷物与健康——支持“一半谷物选择全谷物”的证据。Adv Nutr . 2020;11(3):492-506。
those who don’t eat enough of them: Wang X, Ouyang Y, Liu J, et al. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies [published correction appears in BMJ. 2014;349:5472]. BMJ. 2014;349:g4490.; Jones JM, García CG, Braun HJ. Perspective: Whole and Refined Grains and Health-Evidence Supporting “Make Half Your Grains Whole”. Adv Nutr. 2020;11(3):492-506.
其中仅列出了对生命至关重要的营养素： Cipolla BG、Mandron E、Lefort JM 等人。萝卜硫素对根治性前列腺切除术后生化复发男性的影响。《癌症预防研究（费城）》。2015；8(8)：712-719。；Sedlak TW、Nucifora LG、Koga M 等人。萝卜硫素增强谷胱甘肽并影响人类受试者的脑代谢物：一项临床试点研究。《分子神经精神病学》。2018；3(4)：214-222。；Alvarez-Suarez JM、Giampieri F、Tulipani S 等人。补充富含草莓的花青素一个月可改善人类的心血管风险、氧化应激标志物和血小板活化。《营养生物化学杂志》。2014；25(3)：289-294。
which list only vital-to-life nutrients: Cipolla BG, Mandron E, Lefort JM, et al. Effect of Sulforaphane in Men with Biochemical Recurrence after Radical Prostatectomy. Cancer Prev Res (Phila). 2015;8(8):712-719.; Sedlak TW, Nucifora LG, Koga M, et al. Sulforaphane Augments Glutathione and Influences Brain Metabolites in Human Subjects: A Clinical Pilot Study. Mol Neuropsychiatry. 2018;3(4):214-222.; Alvarez-Suarez JM, Giampieri F, Tulipani S, et al. One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans. J Nutr Biochem. 2014;25(3):289-294.
您长寿健康的机会： Park Y、Subar AF、Hollenbeck A 等。NIH-AARP 饮食与健康研究中的膳食纤维摄入量与死亡率。《Arch Intern Med》。2011;171(12):1061-1068。
your chances of living a long and healthy life: Park Y, Subar AF, Hollenbeck A, et al. Dietary fiber intake and mortality in the NIH-AARP diet and health study. Arch Intern Med. 2011;171(12):1061-1068.
比素食者和纯素食者肌肉更多： Aubertin-Leheudre M，Adlercreutz H. 健康女性动物蛋白摄入量与肌肉质量指数的关系。英国营养杂志。2009；102(12)：1803-1810。
more muscle than vegetarians and vegans: Aubertin-Leheudre M, Adlercreutz H. Relationship between animal protein intake and muscle mass index in healthy women. Br J Nutr. 2009;102(12):1803-1810.
包括维生素B12、ω-3脂肪酸、锌、钙等： Herrmann W、Schorr H、Obeid R等。素食者的维生素B-12状态，特别是全转钴胺素II和甲基丙二酸浓度，以及高同型半胱氨酸血症。美国临床营养学杂志。2003；78（1）：131-136。；Rosell MS、Lloyd-Wright Z、Appleby PN、Sanders TA、Allen NE、Key TJ。英国肉食者、素食者和纯素食男性血浆中的长链n-3多不饱和脂肪酸。美国临床营养学杂志。2005；82（2）：327-334。；Hunt JR。素食中铁、锌和其他微量矿物质的生物利用度。美国临床营养学杂志。2003；78（3增刊）：633S-639S。 Craig WJ. 素食的营养问题和健康影响。《营养临床实践》。2010 ;25(6):613-620。
including vitamin B12, omega-3 fatty acids, zinc, calcium, and others: Herrmann W, Schorr H, Obeid R, et al. Vitamin B-12 status, particularly holotranscobalamin II and methylmalonic acid concentrations, and hyperhomocysteinemia in vegetarians. Am J Clin Nutr. 2003;78(1):131-136.; Rosell MS, Lloyd-Wright Z, Appleby PN, Sanders TA, Allen NE, Key TJ. Long-chain n-3 polyunsaturated fatty acids in plasma in British meat-eating, vegetarian, and vegan men. Am J Clin Nutr. 2005;82(2):327-334.; Hunt JR. Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. Am J Clin Nutr. 2003;78(3 Suppl):633S-639S.; Craig WJ. Nutrition concerns and health effects of vegetarian diets. Nutr Clin Pract. 2010;25(6):613-620.
高度加工食品泛滥： Pan A、Sun Q、Bernstein AM 等。红肉消费与死亡率：两项前瞻性队列研究的结果。《Arch Intern Med》。2012;172(7):555-563。；Sinha R、Cross AJ、Graubard BI 等。肉类摄入与死亡率：一项超过五十万人的前瞻性研究。《Arch Intern Med》。2009;169(6):562-571。
awash with highly processed foods: Pan A, Sun Q, Bernstein AM, et al. Red meat consumption and mortality: results from 2 prospective cohort studies. Arch Intern Med. 2012;172(7):555-563.; Sinha R, Cross AJ, Graubard BI, et al. Meat intake and mortality: a prospective study of over half a million people. Arch Intern Med. 2009;169(6):562-571.
减少红肉摄入量并无显著益处： Johnston BC、Zeraatkar D、Han MA 等。《未加工红肉与加工肉类摄入：营养建议（NutriRECS）联盟的膳食指南建议》。《实习医学年鉴》。2019；171(10):756-764。
reducing red meat consumption has no significant benefit: Johnston BC, Zeraatkar D, Han MA, et al. Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the Nutritional Recommendations (NutriRECS) Consortium. Ann Intern Med. 2019;171(10):756-764.
不会导致体重增加或癌症，不会使骨骼退化，也不含有不健康剂量的激素、脓液或血液： Schwingshackl L、Hoffmann G、Schwedhelm C 等人。乳制品消费与成年人口人体测量变量变化的关系：队列研究的系统评价和荟萃分析。PLoS One。2016；11（6）：e0157461。；Zang J、Shen M、Du S 等人。乳制品摄入量与西方和亚洲人群乳腺癌之间的关系：系统评价和荟萃分析。乳腺癌杂志。2015；18（4）：313-322。；Huth PJ、DiRienzo DB、Miller GD。乳制品在营养和健康方面取得的重大科学进展。乳业科学杂志。 2006;89(4):1207-1221.；Collier RJ，Bauman DE. 奶牛使用重组牛生长激素对人类健康影响的最新进展。《动物科学杂志》，2014;92(4):1800-1807。
doesn’t cause weight gain or cancer, doesn’t degenerate your bones, and doesn’t contain unhealthy amounts of hormones, pus, or blood: Schwingshackl L, Hoffmann G, Schwedhelm C, et al. Consumption of Dairy Products in Relation to Changes in Anthropometric Variables in Adult Populations: A Systematic Review and Meta-Analysis of Cohort Studies. PLoS One. 2016;11(6):e0157461.; Zang J, Shen M, Du S, et al. The Association between Dairy Intake and Breast Cancer in Western and Asian Populations: A Systematic Review and Meta-Analysis. J Breast Cancer. 2015;18(4):313-322.; Huth PJ, DiRienzo DB, Miller GD. Major scientific advances with dairy foods in nutrition and health. J Dairy Sci. 2006;89(4):1207-1221.; Collier RJ, Bauman DE. Update on human health concerns of recombinant bovine somatotropin use in dairy cows. J Anim Sci. 2014;92(4):1800-1807.
不会升高胆固醇水平或增加患心脏病的风险： Flynn MA、Nolph GB、Flynn TC 等。食用鸡蛋对人体血清胆固醇和甘油三酯的影响。《美国临床营养学杂志》。1979；32(5)：1051-1057；Katz DL、Evans MA、Nawaz H 等。鸡蛋摄入与内皮功能：一项随机对照交叉试验。《国际心脏杂志》。2005；99(1)：65-70。
don’t raise cholesterol levels or increase the risk of heart disease: Flynn MA, Nolph GB, Flynn TC,et al. Effect of dietary egg on human serum cholesterol and triglycerides. Am J Clin Nutr. 1979;32(5):1051-1057.; Katz DL, Evans MA, Nawaz H, et al. Egg consumption and endothelial function: a randomized controlled crossover trial. Int J Cardiol. 2005;99(1):65-70.
你会很难变得更强壮： Iraki J, Fitschen P, Espinar S 等人。《健美运动员休赛期营养建议：叙述性回顾》。《体育》（巴塞尔）。2019;7(7):154。
you’ll struggle to get bigger and stronger: Iraki J, Fitschen P, Espinar S, et al. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019;7(7):154.
锻炼表现受到影响：同上。
workout performance suffers: Ibid.
导致你增加脂肪，而不是肌肉：同上。；Slater GJ、Dieter BP、Marsh DJ 等人。最大化与阻力训练相关的骨骼肌肥大是否需要能量盈余。《营养前沿》。2019；6：131。
cause you to gain more fat, not muscle: Ibid.;Slater GJ, Dieter BP, Marsh DJ, et al. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019;6:131.
单纯暴饮暴食也能刺激肌肉生长： Forbes GB、Brown MR、Welle SL 等。女性和男性的刻意暴饮暴食：能量成本和体重增加的构成。英国营养学杂志。1986；56(1):1-9。；Iraki J、Fitschen P、Espinar S 等。健美运动员休赛期营养建议：叙述性综述。《体育》（巴塞尔）。2019；7(7):154。
overeating alone stimulates muscle growth: Forbes GB, Brown MR, Welle SL, et al. Deliberate overfeeding in women and men: energy cost and composition of the weight gain. Br J Nutr. 1986;56(1):1-9.; Iraki J, Fitschen P, Espinar S, et al. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019;7(7):154.
每日进餐量从一餐到十七餐不等： Bellisle F，McDevitt R，Prentice AM。进餐频率与能量平衡。《英国营养学杂志》。1997；77增刊1：S57-70。
ranging from one to seventeen meals per day: Bellisle F, McDevitt R, Prentice AM. Meal frequency and energy balance. Br J Nutr. 1997;77 Suppl 1:S57-70.
每日三餐和三餐加三次零食： Cameron JD、Cyr MJ、Doucet É。在接受8周等能量限制饮食的受试者中，增加进餐频率并不能促进更显著的体重减轻。英国营养学杂志。2009;103(8):1。
eating three meals and three meals plus three snacks per day: Cameron JD, Cyr M-J, Doucet É. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br J Nutr. 2009;103(8):1.
进餐频率（每日三餐 vs 每日六餐）无影响： Leidy HJ、Tang M、Armstrong CLH 等。《频繁进食高蛋白膳食对超重/肥胖男性减肥期间食欲和饱腹感的影响》。《肥胖》。2011;19(4):818-824。
meal frequency (three versus six meals per day) had no effect: Leidy HJ, Tang M, Armstrong CLH, et al. The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men. Obesity. 2011;19(4):818-824.
感知食欲、饱腹感和激素： Leidy HJ、Armstrong CLH、Tang M 等。《高蛋白摄入量和高进食频率对超重和肥胖男性食欲控制的影响》。《肥胖》。2010;18(9):1725-1732。
perceived appetite, satiety (fullness), and hormones: Leidy HJ, Armstrong CLH, Tang M, et al. The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men. Obesity. 2010;18(9):1725-1732.
让人们更容易坚持饮食： Leidy HJ，Campbell WW。《进食频率对食欲控制和食物摄入的影响：控制喂养研究简述》。《营养学杂志》，2011；141(1)：154-157。
make it easier for people to stick to their diets: Leidy HJ, Campbell WW. The Effect of Eating Frequency on Appetite Control and Food Intake: Brief Synopsis of Controlled Feeding Studies. J Nutr. 2011;141(1):154-157.
心脏病发作或死于心脏病的风险高出27%： Cahill LE、Chiuve SE、Mekary RA等。一项关于美国男性健康专业人士早餐饮食与冠心病发病率的前瞻性研究。《循环》。2013;128(4):337-343。
27 percent higher risk of heart attack or death from heart disease: Cahill LE, Chiuve SE, Mekary RA, et al. Prospective study of breakfast eating and incident coronary heart disease in a cohort of male US health professionals. Circulation. 2013;128(4):337-343.
与体重增加风险较高相关： van der Heijden AA、Hu FB、Rimm EB 等。一项关于美国男性早餐摄入量与体重增加的前瞻性研究。《肥胖》（银泉）。2007；15(10)：2463-2469。
associated with a higher risk of weight gain: van der Heijden AA, Hu FB, Rimm EB,et al.. A prospective study of breakfast consumption and weight gain among U.S. men. Obesity (Silver Spring). 2007;15(10):2463-2469.
不吃早餐对体重增加几乎没有影响： Mekary RA，Giovannucci E. 超越证据的信念：利用早餐对肥胖的假定影响来揭示两种歪曲科学证据的做法。《美国临床营养学杂志》，2014；99(1)：212-213。
missing breakfast has either little or no effect on weight gain: Mekary RA, Giovannucci E. Belief beyond the evidence: using the proposed effect of breakfast on obesity to show 2 practices that distort scientific evidence. Am J Clin Nutr. 2014;99(1):212-213.
导致暴饮暴食和总能量摄入增加： Schlundt DG、Sbrocco T、Bell C. 行为减肥计划中高风险情况的识别：复发预防模型的应用。《国际肥胖杂志》，1989；13(2)：223-234。
lead to overeating and an increase in total overall energy intake: Schlundt DG, Sbrocco T, Bell C. Identification of high-risk situations in a behavioral weight loss program: application of the relapse prevention model. Int J Obes. 1989;13(2):223-234.
不吃早餐对减肥无显著效果： Schlundt DG、Hill JO、Sbrocco T 等。早餐在肥胖治疗中的作用：一项随机临床试验。《美国临床营养学杂志》。1992；55(3):645-651。
skipping breakfast had no significant effect on weight loss: Schlundt DG, Hill JO, Sbrocco T, et al. The role of breakfast in the treatment of obesity: a randomized clinical trial. Am J Clin Nutr. 1992;55(3):645-651.
更频繁的进食有助于改善健康和身体成分： Stratton MT、Tinsley GM、Alesi MG 等。《四周限时喂养结合阻力训练对身体成分、肌肉表现、静息能量消耗和血液生物标志物指标无差异影响》。《营养素》。2020；12(4):1126。；Tinsley GM、Moore ML、Graybeal AJ 等。《活跃女性限时喂养联合阻力训练：一项随机试验》。《美国临床营养学杂志》。2019；110(3):628-640。
improving health and body composition as eating more frequently: Stratton MT, Tinsley GM, Alesi MG, et al. Four Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers. Nutrients. 2020;12(4):1126.; Tinsley GM, Moore ML, Graybeal AJ, et al. Time-restricted feeding plus resistance training in active females: a randomized trial. Am J Clin Nutr. 2019;110(3):628-640.
睡眠时代谢率实际上会略有增加： Seale JL，Conway JM。《用房间大小的量热仪测量的夜间能量消耗与基础代谢率之间的关系》。《欧洲临床营养学杂志》。1999；53(2)：107-111。；Zhang K，Sun M，Werner P 等。《睡眠代谢率与体重指数和身体成分的关系》。《国际肥胖与代谢紊乱杂志》。2002；26(3)：376-383。
metabolic rate can actually increase slightly while you sleep: Seale JL, Conway JM. Relationship between overnight energy expenditure and BMR measured in a room-sized calorimeter. Eur J Clin Nutr. 1999;53(2):107-111.; Zhang K, Sun M, Werner P, et al. Sleeping metabolic rate in relation to body mass index and body composition. Int J Obes Relat Metab Disord. 2002;26(3):376-383.
减少饥饿感和食欲： Morris CJ、Garcia JI、Myers S 等。《人体昼夜节律系统在导致饮食诱导产热的早晚差异中起主导作用》。《肥胖》（银泉）。2015;23(10):2053-2058。
lead to less hunger and cravings: Morris CJ, Garcia JI, Myers S, et al. The Human Circadian System Has a Dominating Role in Causing the Morning/Evening Difference in Diet-Induced Thermogenesis. Obesity (Silver Spring). 2015;23(10):2053-2058.
白天少食多餐，晚餐丰盛： Kinsey AW，Ormsbee MJ。《夜间进食对健康的影响：新旧视角》。营养素。2015;7(4):2648-2662。
maller meals during the day and a large dinner: Kinsey AW, Ormsbee MJ. The health impact of nighttime eating: old and new perspectives. Nutrients. 2015;7(4):2648-2662.

第八章

欢迎来到奇妙的灵活节食世界

Chapter 8

Welcome to the Wonderful World of Flexible Dieting

更快减脂： Evans EM、Mojtahedi MC、Thorpe MP 等。蛋白质摄入量和性别对身体成分变化的影响：一项随机临床减肥试验。《营养代谢》（伦敦）。2012;9(1):55。
Faster fat loss: Evans EM, Mojtahedi MC, Thorpe MP, et al. Effects of protein intake and gender on body composition changes: a randomized clinical weight loss trial. Nutr Metab (Lond). 2012;9(1):55.
更多肌肉增长： Helms ER，Aragon AA，Fitschen PJ。基于证据的自然健美比赛备战建议：营养与补充剂。《国际运动营养学会杂志》。2014;11(1):20。
More muscle gain: Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11(1):20.
更快的新陈代谢： Westerterp KR。饮食诱导产热。《营养代谢》（伦敦）。2004；1(1):5。
Faster metabolism: Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1(1):5.
减少饥饿感： Paddon-Jones D，Westman E，Mattes RD等。蛋白质、体重管理和饱腹感。《美国临床营养学杂志》。2008；87(5):1558S-1561S。
Less hunger: Paddon-Jones D, Westman E, Mattes RD, et al. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S-1561S.
强健骨骼： Campbell WW，Tang M. 绝经后女性的蛋白质摄入、体重减轻和骨矿物质密度。《老年生物科学与医学杂志》，2010;65(10):1115-1122。
Stronger bones: Campbell WW, Tang M. Protein intake, weight loss, and bone mineral density in postmenopausal women. J Gerontol A Biol Sci Med Sci. 2010;65(10):1115-1122.
改善情绪： Helms ER、Aragon AA、Fitschen PJ。基于证据的自然健美比赛备战建议：营养与补充剂。《国际运动营养学会杂志》。2014;11(1):20。
Better moods: Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11(1):20.
节食减脂的同时保持瘦体重： Phillips SM，Van Loon LJ。运动员膳食蛋白质：从需求到最佳适应。《运动科学杂志》。2011；29 增刊 1：S29-S38。；Krieger JW，Sitren HS，Daniels MJ 等。能量限制期间蛋白质和碳水化合物摄入量变化对体重和体质的影响：元回归分析 1。《美国临床营养学杂志》。2006；83(2)：260-274。
preserving lean mass while dieting to lose fat: Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-S38.; Krieger JW, Sitren HS, Daniels MJ, et al. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression 1. Am J Clin Nutr. 2006;83(2):260-274.
每日比以前多燃烧527卡路里： Maxwell C，Volpe SL。补锌对甲状腺激素功能的影响。两名女大学生的案例研究。《营养代谢年鉴》。2007；51(2):188-194。
burning 527 more calories per day than before: Maxwell C, Volpe SL. Effect of zinc supplementation on thyroid hormone function. A case study of two college females. Ann Nutr Metab. 2007;51(2):188-194.
活得更长寿、更健康： Park Y、Subar AF、Hollenbeck A 等。《NIH-AARP 饮食与健康研究中的膳食纤维摄入量与死亡率》。《Arch Intern Med》。2011；171(12)：1061-1068；McRae MP。《膳食纤维摄入量与 2 型糖尿病：荟萃分析综述》。《J Chiropr Med》。2018；17(1)：44-53。
living a longer, healthier life: Park Y, Subar AF, Hollenbeck A, et al. Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study. Arch Intern Med. 2011;171(12):1061-1068.; McRae MP. Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. J Chiropr Med. 2018;17(1):44-53.
平均每日摄入量略低于20克： Ma W, Nguyen LH, Song M 等。膳食纤维、水果和蔬菜的摄入量与憩室炎风险。《美国胃肠病学杂志》。2019 ;114(9):1531-1538。
eat slightly less than 20 grams per day, on average: Ma W, Nguyen LH, Song M, et al. Intake of Dietary Fiber, Fruits, and Vegetables and Risk of Diverticulitis. Am J Gastroenterol. 2019;114(9):1531-1538.
白面包搭配精加工美式奶酪的卡路里： Barr SB，Wright JC。全食与加工食品的餐后能量消耗：对每日能量消耗的影响。《食品营养研究》。2010；54：10.3402/fnr.v54i0.5144。
calories in white bread with highly processed American cheese: Barr SB, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food Nutr Res. 2010;54:10.3402/fnr.v54i0.5144.
对人类健康最有益的谷物之一： Shi Z, Zhang T, Byles J 等。《中国高龄老人的饮食习惯、生活方式因素和死亡率：中国纵向健康长寿调查（CLHLS）》。《营养素》。2015;7(9):7562-7579。；Rasane P, Jha A, Sabikhi L 等。《燕麦的营养优势及其加工为增值食品的机会——综述》。《食品科学与技术杂志》。2015 ;52(2):662-675。
one of the greatest grains for human health: Shi Z, Zhang T, Byles J, et al. Food Habits, Lifestyle Factors and Mortality among Oldest Old Chinese: The Chinese Longitudinal Healthy Longevity Survey (CLHLS). Nutrients. 2015;7(9):7562-7579.; Rasane P, Jha A, Sabikhi L, et al. Nutritional advantages of oats and opportunities for its processing as value added foods - a review. J Food Sci Technol. 2015;52(2):662-675.
如蔗糖和果糖，以及肥胖、代谢和健康状况以及营养缺乏： Johnson RK、Appel LJ、Brands M 等人。膳食糖摄入量与心血管健康：美国心脏协会的科学声明。《循环》。2009；120(11):1011-1020。；Brownell KD、Farley T、Willett WC 等人。对含糖饮料征税的公共卫生和经济效益。《新英格兰医学杂志》。2009；361(16):1599-1605。
like sucrose and fructose, and obesity, metabolic and health conditions, and nutritional deficiencies: Johnson RK, Appel LJ, Brands M, et al. Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation. 2009;120(11):1011-1020.; Brownell KD, Farley T, Willett WC, et al. The Public Health and Economic Benefits of Taxing Sugar-Sweetened Beverages. N Engl J Med. 2009;361(16):1599-1605.
损害锻炼表现以及与肌肉修复和生长相关的过程： Knuiman P、Hopman MT、Mensink M。耐力和阻力训练对糖原利用率和骨骼肌适应性的影响。Nutr Metab（伦敦）。2015；12：59。；Burke LM、Hawley JA、Wong SHS 等。用于训练和比赛的碳水化合物。J Sports Sci。2011；29（sup1）：S17-S27。；Creer A、Gallagher P、Slivka D 等。阻力训练后肌糖原利用率对人体骨骼肌 ERK1/2 和 Akt 信号传导的影响。J Appl Physiol。2005；99（3）：950-956。
hurts workout performance and processes related to muscle repair and growth: Knuiman P, Hopman MT, Mensink M. Glycogen availability and skeletal muscle adaptations with endurance and resistance exercise. Nutr Metab (Lond). 2015;12:59.; Burke LM, Hawley JA, Wong SHS, et al. Carbohydrates for training and competition. J Sports Sci. 2011;29(sup1):S17-S27.; Creer A, Gallagher P, Slivka D, et al. Influence of muscle glycogen availability on ERK1/2 and Akt signaling after resistance exercise in human skeletal muscle. J Appl Physiol. 2005;99(3):950-956.
阻碍运动表现和恢复： Lane AR, Duke JW, Hackney AC。膳食碳水化合物摄入对短期强化运动训练后游离睾酮：皮质醇比率反应的影响。《欧洲应用生理学杂志》，2010；108(6):1125-1131。
hinders performance and recovery: Lane AR, Duke JW, Hackney AC. Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training. Eur J Appl Physiol. 2010;108(6):1125-1131.
与摄入更多碳水化合物的人相比，肌肉和力量增长较少： Benjamin L, Blanpied P, Lamont L. 新手举重运动员的膳食碳水化合物和蛋白质调节及运动恢复。《运动生理学杂志》。2009;12(6):33-39; Howarth KR, Phillips SM, MacDonald MJ, et al. 运动和恢复期间糖原利用率对人体骨骼肌蛋白质周转的影响。《应用生理学杂志》。2010;109(2):431-438。
gain less muscle and strength than those eating more carbs: Benjamin L, Blanpied P, Lamont L. Dietary carbohydrate and protein manipulation and exercise recovery in novice weight-lifters. Journal of Exercise Physiology. 2009;12(6):33-39; Howarth KR, Phillips SM, MacDonald MJ, et al. Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery. J Appl Physiol. 2010;109(2):431-438.
低至中等摄入量似乎不会对我们的心脏造成风险： Nettleton JA、Brouwer IA、Geleijnse JM、Hornstra G. 饱和脂肪摄入与冠心病及缺血性中风风险：科学更新。《营养与代谢年鉴》。2017;70(1):26-33。；Houston M. 饱和脂肪与冠心病的关系：事实还是虚构？一篇评论。《心血管疾病治疗学进展》。2018;12(2):33-37。
low-to-moderate intake appears to pose no risk to our tickers: Nettleton JA, Brouwer IA, Geleijnse JM, Hornstra G. Saturated Fat Consumption and Risk of Coronary Heart Disease and Ischemic Stroke: A Science Update. Ann Nutr Metab. 2017;70(1):26-33.; Houston M. The relationship of saturated fats and coronary heart disease: fa(c)t or fiction? A commentary. Ther Adv Cardiovasc Dis. 2018;12(2):33-37.
高饱和脂肪摄入与心脏病的关系： Nettleton JA、Brouwer IA、Geleijnse JM 等。饱和脂肪摄入与冠心病及缺血性卒中风险：科学更新。《营养代谢年鉴》。2017；70(1):26-33。
relationship between high saturated fat intake and heart disease: Nettleton JA, Brouwer IA, Geleijnse JM, et al. Saturated Fat Consumption and Risk of Coronary Heart Disease and Ischemic Stroke: A Science Update. Ann Nutr Metab. 2017;70(1):26-33.
涉及食用大量橄榄油： Schwingshackl L，Hoffmann G. 单不饱和脂肪酸、橄榄油与健康状况：队列研究的系统评价与荟萃分析。《脂质健康与疾病》。2014;13(1):154.；Sofi F，Abbate R，Gensini GF 等。《关于坚持地中海饮食对健康益处的证据不断积累：最新的系统评价与荟萃分析》。《美国临床营养学杂志》。2010;92(5):1189-1196.
involves eating a lot of olive oil: Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2014;13(1):154.; Sofi F, Abbate R, Gensini GF, et al. Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic review and meta-analysis. Am J Clin Nutr. 2010;92(5):1189-1196.
比限制Omega-6摄入量更重要： Zhuang P, Wang W, Wang J等。多不饱和脂肪酸摄入量、Omega-6/Omega-3比例与死亡率：来自两个全国性独立队列的研究结果。临床营养。2019;38(2):848-855。
is more important than restricting omega-6 intake: Zhuang P, Wang W, Wang J, et al. Polyunsaturated fatty acids intake, omega-6/omega-3 ratio and mortality: Findings from two independent nationwide cohorts. Clin Nutr. 2019;38(2):848-855.
将 omega-6 与 omega-3 的比例保持在 15 至 17:1 的范围内： Papanikolaou Y、Brooks J、Reider C 等。美国成年人的鱼类和 omega-3 脂肪酸摄入量未达到推荐水平：基于 2003-2008 年 NHANES 观察数据的分析结果[已发表的更正见于 Nutr J. 2014;13:64]。Nutr J. 2014;13:31。；Simopoulos AP。饮食的进化方面、omega-6/omega-3 比例和遗传变异：营养对慢性病的影响。Biomed Pharmacother . 2006;60(9):502-507。
maintains a ratio of omega-6-to-omega-3 in the range of 15-to-17:1: Papanikolaou Y, Brooks J, Reider C, et al. U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003-2008 [published correction appears in Nutr J. 2014;13:64]. Nutr J. 2014;13:31.; Simopoulos AP. Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases. Biomed Pharmacother. 2006;60(9):502-507.
这就是为什么人们通常将其称为“坏”胆固醇： Ference BA、Ginsberg HN、Graham I 等。低密度脂蛋白导致动脉粥样硬化性心血管疾病。1. 来自遗传、流行病学和临床研究的证据。欧洲动脉粥样硬化学会共识小组的共识声明。《欧洲心脏杂志》。2017;38(32):2459-2472。
which is why people generally refer to it as the “bad” type of cholesterol: Ference BA, Ginsberg HN, Graham I, et al. Low-density lipoproteins cause atherosclerotic cardiovascular disease. 1. Evidence from genetic, epidemiologic, and clinical studies. A consensus statement from the European Atherosclerosis Society Consensus Panel. Eur Heart J. 2017;38(32):2459-2472.
保持低密度脂蛋白 (LDL) 水平相对较低，高密度脂蛋白 (HDL) 水平较高：哈佛健康出版社。高密度脂蛋白：有益但复杂的胆固醇。哈佛健康出版社网站。发布于 2019 年 8 月 6 日。访问于 2021 年 10 月 13 日。https ://www.health.harvard.edu/newsletter_article/hdl-the-good-but-complex-cholesterol
keep your LDL levels relatively low and your HDL levels higher: Harvard Health Publishing. HDL: The good, but complex, cholesterol. Harvard Health Publishing website. Published August 6, 2019. Accessed October 13, 2021. https://www.health.harvard.edu/newsletter_article/hdl-the-good-but-complex-cholesterol
规律运动（尤其是剧烈运动，包括力量训练）： Lavie CJ、Arena R、Swift DL 等。运动与心血管系统：临床科学与心血管结局。《中国循环》 2015；117(2):207-219。；Mann S、Beedie C、Jimenez A。有氧运动、阻力训练及联合运动方式对胆固醇和血脂谱的不同影响：综述、综合和建议。《运动医学》2014；44(2):211-221。
Regular exercise (especially intense exercise, including strength training): Lavie CJ, Arena R, Swift DL, et al. Exercise and the cardiovascular system: clinical science and cardiovascular outcomes. Circ Res. 2015;117(2):207-219.; Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014;44(2):211-221.
健康（相对较低）的体脂水平： Ullrich IH、Reid CM、Yeater RA。《举重训练可提高高密度脂蛋白胆固醇水平》。《南方医学杂志》，1987年；80(3):328-331。；Dansinger ML、Gleason JA、Griffith JL等。《Atkins、Ornish、Weight Watchers和Zone饮食法在减肥和降低心脏病风险方面的比较：一项随机试验》。《美国医学会杂志》，2005年；293(1):43-53。；Williams PT、Stefanick ML、Vranizan KM等。《运动或节食减肥对基线高密度脂蛋白（HDL）水平低、中、正常至高水平男性血浆高密度脂蛋白（HDL）水平的影响》。《代谢》，1994年；43(7):917-924。
Healthy (relatively low) body fat levels: Ullrich IH, Reid CM, Yeater RA. Increased HDL-cholesterol levels with a weight lifting program. South Med J. 1987;80(3):328-331.; Dansinger ML, Gleason JA, Griffith JL, et al. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA. 2005;293(1):43-53.; Williams PT, Stefanick ML, Vranizan KM, et al. The effects of weight loss by exercise or by dieting on plasma high-density lipoprotein (HDL) levels in men with low, intermediate, and normal-to-high HDL at baseline. Metabolism. 1994;43(7):917-924.
良好的睡眠卫生： Kaneita Y, Uchiyama M, Yoshiike N 等。正常睡眠时间与血清脂质和脂蛋白水平的关系。《睡眠》。2008;31(5):645-652。；Mosca M, Aggarwal B. 不同种族人群的睡眠时间、打鼾习惯和心血管疾病风险因素。《心血管护理杂志》。2012;27(3):263-269。
Good sleep hygiene: Kaneita Y, Uchiyama M, Yoshiike N, et al. Associations of usual sleep duration with serum lipid and lipoprotein levels. Sleep. 2008;31(5):645-652.; Mosca M, Aggarwal B. Sleep duration, snoring habits, and cardiovascular disease risk factors in an ethnically diverse population. J Cardiovasc Nurs. 2012;27(3):263-269.
不吸烟： Chelland Campbell S、Moffatt RJ、Stamford BA。吸烟与戒烟——心血管疾病与脂蛋白代谢的关系：综述。动脉粥样硬化。2008；201(2):225-235。；美国卫生与公众服务部。《烟草烟雾如何致病：吸烟相关疾病的生物学和行为学基础：卫生局局长报告》。美国卫生与公众服务部、疾病控制与预防中心、国家慢性疾病预防与健康促进中心、吸烟与健康办公室；2010。
Not smoking: Chelland Campbell S, Moffatt RJ, Stamford BA. Smoking and smoking cessation -- the relationship between cardiovascular disease and lipoprotein metabolism: a review. Atherosclerosis. 2008;201(2):225-235.; US Department of Health and Human Services. How Tobacco Smoke Causes Disease: The Biology and Behavioral Basis for Smoking-Attributable Disease: A Report of the Surgeon General. US Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2010.
其他不良习惯（包括不良饮食习惯）的弊端： Fontana L, Meyer TE, Klein S 等。长期低热量低蛋白纯素饮食和耐力运动与降低心脏代谢风险相关。《Rejuvenation Res.》 2007;10(2):225-234。
some of the downsides of other unhealthy habits, including a poor diet: Fontana L, Meyer TE, Klein S, et al. Long-term low-calorie low-protein vegan diet and endurance exercise are associated with low cardiometabolic risk. Rejuvenation Res. 2007;10(2):225-234.

第九章

计算卡路里和宏量营养素的最简单方法

Chapter 9

The Easiest Way to Calculate Your Calories and Macros

当你刚开始力量训练，身体对其反应过度时： Garthe I、Raastad T、Refsnes PE 等。两种不同减重速度对精英运动员身体成分、力量及爆发力相关表现的影响。《国际运动营养运动代谢杂志》。2011；21(2)：97-104。；Demling RH、DeSanti L。低热量饮食、增加蛋白质摄入和阻力训练对超重警察瘦体重增加和脂肪减少的影响。《营养代谢年鉴》。2000；44(1)：21-29。
when you’re new to strength training and your body is hyper-responsive to it: Garthe I, Raastad T, Refsnes PE, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104.; Demling RH, DeSanti L. Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers. Ann Nutr Metab. 2000;44(1):21-29.
即使是在减脂过程中更容易失去肌肉的瘦运动员也是如此： Huovinen HT、Hulmi JJ、Isolehto J 等人。男性运动员减重后身体成分和力量表现有所改善，且不影响荷尔蒙平衡。《力量与体能研究杂志》。2015 年；29(1):29-36。；Donnelly JE、Sharp T、Houmard J 等人。大规模减重和阻力训练导致肌肉肥大。《美国临床营养学杂志》。1993年；58(4):561-565。；Forbes GB。体脂含量影响身体成分对营养和运动的反应。《纽约科学院年鉴》。2000 年；904:359-365。
even in lean athletes who are more susceptible to losing muscle while cutting: Huovinen HT, Hulmi JJ, Isolehto J, et al. Body Composition and Power Performance Improved After Weight Reduction in Male Athletes Without Hampering Hormonal Balance. J Strength Cond Res. 2015;29(1):29-36.; Donnelly JE, Sharp T, Houmard J, et al. Muscle hypertrophy with large-scale weight loss and resistance training. Am J Clin Nutr. 1993;58(4):561-565.; Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Ann N Y Acad Sci. 2000;904:359-365.
约占每日总能量消耗的110%： Iraki J、Fitschen P、Espinar S 等。《健美运动员休赛期营养建议：叙述性回顾》。《体育》（巴塞尔）。2019；7(7):154。；Garthe I、Raastad T、Refsnes PE 等。《营养干预对优秀运动员身体成分和运动表现的影响》。《欧洲运动科学杂志》。2013；13(3):295-303。
around 110 percent of your total daily energy expenditure: Iraki J, Fitschen P, Espinar S, et al. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019;7(7):154.; Garthe I, Raastad T, Refsnes PE, et al. Effect of nutritional intervention on body composition and performance in elite athletes. Eur J Sport Sci. 2013;13(3):295-303.
体力活动人群的蛋白质需求： Helms ER、Aragon AA、Fitschen PJ。基于证据的自然健美比赛准备建议：营养与补充剂。《国际运动营养学会杂志》，2014；11(1):20。
the protein needs of physically active people: Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11(1):20.
效果良好： Bird S. Strength Nutrition: Maximizing Your Anabolic Potential. Strength Cond J. 2010;32(4):80-86.
works well: Bird S. Strength Nutrition: Maximizing Your Anabolic Potential. Strength Cond J. 2010;32(4):80-86.
与其氨基酸谱、生物利用度或两者相关的缺陷： van Vliet S、Burd NA、van Loon LJ。《骨骼肌对植物性与动物性蛋白质摄入的合成代谢反应》。《营养学杂志》。2015；145(9)：1981-1991；Berrazaga I、Micard V、Gueugneau M 等。《植物性与动物性蛋白质来源的合成代谢特性在支持肌肉质量维持中的作用：评论》。《营养学》。2019；11(8)：1825。
deficiencies related to their amino acid profiles, bioavailability, or both: van Vliet S, Burd NA, van Loon LJ. The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. J Nutr. 2015;145(9):1981-1991.; Berrazaga I, Micard V, Gueugneau M, et al. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients. 2019;11(8):1825.
这使得它们通常成为不良的卡路里来源： Mattes RD，Campbell WW。食物形态和摄入时间对瘦青年和肥胖青年食欲和能量摄入的影响。《美国饮食协会杂志》，2009；109(3)：430-437。
making them a generally poor source of calories: Mattes RD, Campbell WW. Effects of Food Form and Timing of Ingestion on Appetite and Energy Intake in Lean Young Adults and in Young Adults with Obesity. J Am Diet Assoc. 2009;109(3):430-437.
肥胖风险增加： Vartanian LR、Schwartz MB、Brownell KD。软饮料消费对营养和健康的影响：系统评价与荟萃分析。《美国公共卫生杂志》。2007;97(4):667-675。；Qi Q、Chu AY、Kang JH 等。含糖饮料与肥胖的遗传风险。《新英格兰医学杂志》。 2012年10月11日；367(15):1387-96。
increased risk of obesity: Vartanian LR, Schwartz MB, Brownell KD. Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis. Am J Public Health. 2007;97(4):667-675.; Qi Q, Chu AY, Kang JH, et al. Sugar-sweetened beverages and genetic risk of obesity. New England Journal of Medicine. 2012 Oct 11;367(15):1387-96.
增加患心脏病的风险： Adan A. 认知表现和脱水。J Am Coll Nutr。2012；31（2）：71-78。；Von Duvillard SP、Braun WA、Markofski M 等。液体和水合作用在长期耐力表现中的作用。营养。2004；20（7-8）：651-656。；Murakami K、Sasaki S、Okubo H 等。膳食纤维、水和镁摄入量与日本年轻女性功能性便秘之间的关系。Eur J Clin Nutr。2007；61（5）：616-622。；Chan J、Knutsen SF、Blix GG 等。水、其他液体和致命冠心病：基督复临安息日会健康研究。Am J Epidemiol。2002；155（9）：827-833。
increase the risk of heart disease: Adan A. Cognitive performance and dehydration. J Am Coll Nutr. 2012;31(2):71-78.; Von Duvillard SP, Braun WA, Markofski M, et al. Fluids and hydration in prolonged endurance performance. Nutrition. 2004;20(7-8):651-656.; Murakami K, Sasaki S, Okubo H, et al. Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women. Eur J Clin Nutr. 2007;61(5):616-622.; Chan J, Knutsen SF, Blix GG, et al. Water, other fluids, and fatal coronary heart disease: the Adventist Health Study. Am J Epidemiol. 2002;155(9):827-833.
即使在炎热潮湿的环境中锻炼也是如此： Valtin H. “每天至少喝八杯水。”真的吗？“8×8”有科学依据吗？Am. J. Physiol. Regul. Integr. Comp. Physiol. 2002;283(5):993-1004.；Goulet EDB, Hoffman MD. 随意饮水与计划饮水对耐力表现的影响：一项系统评价与荟萃分析。Sports Med . 2019;49(2):221-232.
even when you’re exercising in hot, humid conditions: Valtin H. “Drink at least eight glasses of water a day.” Really? Is there scientific evidence for “8 × 8”?. Am. J. Physiol. Regul. Integr. Comp. Physiol. 2002;283(5):993-1004.; Goulet EDB, Hoffman MD. Impact of Ad Libitum Versus Programmed Drinking on Endurance Performance: A Systematic Review with Meta-Analysis. Sports Med. 2019;49(2):221-232.
你出汗较多或在炎热潮湿的环境中运动： Furst H, Hallows KR, Post J 等。尿液/血浆电解质比值：限制饮水量的预测指南。《美国医学科学杂志》， 2000；319(4):240-244。
you’re a heavy sweater or exercising in hot, humid conditions: Furst H, Hallows KR, Post J, et al. The urine/plasma electrolyte ratio: a predictive guide to water restriction. Am J Med Sci. 2000;319(4):240-244.
对补水状态无显著影响： Zhang Y, Coca A, Casa DJ 等。《咖啡因与静息和运动期间利尿作用：一项荟萃分析》。《J Sci Med Sport》。2015;18(5):569-574。
doesn’t significantly impact hydration status: Zhang Y, Coca A, Casa DJ, et al. Caffeine and diuresis during rest and exercise: A meta-analysis. J Sci Med Sport. 2015;18(5):569-574.
在最初几个月的瘦身增肌中，你几乎不会增加任何脂肪： Rozenek R, Ward P, Long S 等。《高热量补充剂对阻力训练后身体成分和肌肉力量的影响》。《运动医学与健身杂志》。2002 ;42(3):340-347。
for the first couple of months of lean gaining, you’ll gain very little fat: Rozenek R, Ward P, Long S, et al. Effects of high-calorie supplements on body composition and muscular strength following resistance training. J Sports Med Phys Fitness. 2002;42(3):340-347.
这些说法没有科学研究的支持： Martins C、Gower GA、Hill JO 等人。代谢适应不是维持减肥效果的主要障碍。Am J Clin Nutr。2020；112(3):558-565。；Leibel RL、Rosenbaum M、Hirsch J。体重改变导致的能量消耗变化[已发表的更正出现在 N Engl J Med 1995 年 8 月 10 日；333(6):399]。N Engl J Med。1995；332(10):621-628。；Camps SG、Verhoef SP、Westerterp KR。减肥、维持体重和适应性产热[已发表的更正出现在 Am J Clin Nutr。2014 年 11 月；100(5):1405]。Am J Clin Nutr。 2013;97(5):990-994。
such claims aren’t supported by scientific research: Martins C, Gower GA, Hill JO, et al. Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr. 2020;112(3):558-565.; Leibel RL, Rosenbaum M, Hirsch J. Changes in energy expenditure resulting from altered body weight [published correction appears in N Engl J Med 1995 Aug 10;333(6):399]. N Engl J Med. 1995;332(10):621-628.; Camps SG, Verhoef SP, Westerterp KR. Weight loss, weight maintenance, and adaptive thermogenesis [published correction appears in Am J Clin Nutr. 2014 Nov;100(5):1405]. Am J Clin Nutr. 2013;97(5):990-994.
从碳水化合物中获取至少一半的额外热量： Trexler ET、Smith-Ryan AE、Norton LE。《减肥后的代谢适应：对运动员的影响》。《国际运动营养学会杂志》。2014；11(1):7。
get at least half of these extra calories from carbs: Trexler ET, Smith-Ryan AE, Norton LE.Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7.

第 10 章

更大更精简更强的膳食计划

Chapter 10

The Bigger Leaner Stronger Meal Plan

增肌更难： Schoenfeld BJ，Aragon AA。一餐中人体能消耗多少蛋白质来增肌？这对每日蛋白质分配的影响。《国际运动营养学会杂志》， 2018；15:10。
make it harder to gain muscle: Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.
在所谓的总热量基础上增加20%才算“安全”。： Urban LE、Weber JL、Heyman MB等。《餐厅常点餐食的能量含量及其与人体能量需求及美国农业部数据库信息的比较：一项多点随机研究》。《营养与饮食学杂志》。2016;116(4):590-8.e6。
add 20 percent to the purported total calories to be “safe.”: Urban LE, Weber JL, Heyman MB, et al. Energy Contents of Frequently Ordered Restaurant Meals and Comparison with Human Energy Requirements and U.S. Department of Agriculture Database Information: A Multisite Randomized Study. J Acad Nutr Diet. 2016;116(4):590-8.e6.
节食减肥效果更佳，而非更差： Yeomans MR. 酒精、食欲与能量平衡：酒精摄入是肥胖的危险因素吗？《生理行为学》，2010;100(1):82-89.；Flechtner-Mors M、Biesalski HK、Jenkinson CP 等. 适量饮用白葡萄酒对超重和肥胖人群减肥的影响。《国际肥胖杂志》，2004;28(11):1420-1426.
result in more weight loss when dieting, not less: Yeomans MR. Alcohol, appetite and energy balance: Is alcohol intake a risk factor for obesity? Physiol Behav. 2010;100(1):82-89.; Flechtner-Mors M, Biesalski HK, Jenkinson CP, et al. Effects of moderate consumption of white wine on weight loss in overweight and obese subjects. Int J Obes. 2004;28(11):1420-1426.
如果这些卡路里来自食物，就会发生这种情况： Gruchow HW、Sobocinski KA、Barboriak JJ 等。美国成年人的酒精消费、营养摄入量和相对体重。《美国临床营养学杂志》。1985；42(2):289-295。
occured if those calories had been from food: Gruchow HW, Sobocinski KA, Barboriak JJ, et al. Alcohol consumption, nutrient intake and relative body weight among US adults. Am J Clin Nutr. 1985;42(2):289-295.
改善胰岛素敏感性，有助于脂肪燃烧： Kokavec A. 食欲下降是饮酒的生理后果吗？《食欲》。2008；51(2)：233-243。；McCarty MF. 经常饮酒是否会通过刺激AMP活化蛋白激酶来促进胰岛素敏感性和瘦身？《医学假说》。2001；57(3)：405-407。；Ukropcova B、McNeil M、Sereda O等。人类原代肌细胞脂肪氧化的动态变化反映了供体的代谢特征。《临床研究杂志》。2005；115(7)：1934-1941。
improves insulin sensitivity, which can help with fat burning: Kokavec A. Is decreased appetite for food a physiological consequence of alcohol consumption? Appetite. 2008;51(2):233-243.; McCarty MF. Does regular ethanol consumption promote insulin sensitivity and leanness by stimulating AMP-activated protein kinase? Med Hypotheses. 2001;57(3):405-407.; Ukropcova B, McNeil M, Sereda O, et al. Dynamic changes in fat oxidation in human primary myocytes mirror metabolic characteristics of the donor. J Clin Invest. 2005;115(7):1934-1941.
其处理方式不同： Siler SQ、Neese RA、Hellerstein MK。急性饮酒后人体从头脂肪生成、脂质动力学和全身脂质平衡。《美国临床营养学杂志》。1999；70(5):928-936。
it’s processed differently: Siler SQ, Neese RA, Hellerstein MK. De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. Am J Clin Nutr. 1999;70(5):928-936.
增强碳水化合物和脂肪向体脂的转化： Schutz Y. 底物利用和产热作用在体重控制中的作用，尤其是酒精的作用 [已发表的更正刊登于 Proc Nutr Soc 2002 年 5 月；61(2):319]。Proc Nutr Soc. 2000；59(4):511-517。
enhancing the conversion of carbs and fat into body fat: Schutz Y. Role of substrate utilization and thermogenesis on body-weight control with particular reference to alcohol [published correction appears in Proc Nutr Soc 2002 May;61(2):319]. Proc Nutr Soc. 2000;59(4):511-517.
来自单份蛋白质： Bilsborough S，Mann N。人类膳食蛋白质摄入问题综述。国际运动营养运动代谢杂志。2006；16(2)：129-152。；Atherton PJ，Etheridge T，Watt PW 等。口服蛋白质后肌肉的全面效应：人类肌肉蛋白质合成与 mTORC1 信号传导之间的时间依赖性一致性与不一致性。美国临床营养杂志。2010；92(5)：1080-1088。
from a single serving of protein: Bilsborough S, Mann N. A review of issues of dietary protein intake in humans. Int J Sport Nutr Exerc Metab. 2006;16(2):129-152.; Atherton PJ, Etheridge T, Watt PW, et al. Muscle full effect after oral protein: time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling. Am J Clin Nutr. 2010;92(5):1080-1088.
达到该上限所需的时间： Moore DR, Robinson MJ, Fry JL 等人。年轻男性阻力运动后肌肉和白蛋白蛋白质合成的摄入量蛋白质剂量反应。Am J Clin Nutr。2009；89（1）：161-168。；Moore DR, Robinson MJ, Fry JL 等人。年轻男性阻力运动后肌肉和白蛋白蛋白质合成的摄入量蛋白质剂量反应。Am J Clin Nutr。2009；89（1）：161-168。；Witard OC, Jackman SR, Breen L 等人。餐后肌原纤维肌蛋白质合成率对静息和阻力运动后增加乳清蛋白剂量的反应。Am J Clin Nutr。2014；99（1）：86-95。
required to reach that ceiling: Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89(1):161-168.; Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89(1):161-168.; Witard OC, Jackman SR, Breen L, et al. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Am J Clin Nutr. 2014;99(1):86-95.
它本质上是“不可用的”，因此被淘汰： Atherton PJ, Etheridge T, Watt PW 等。口服蛋白质后肌肉的完全效应：人类肌肉蛋白质合成与 mTORC1 信号传导之间的时间依赖性一致性与不一致性。《美国临床营养学杂志》， 2010；92(5):1080-1088。
it is essentially “unusable” and thus eliminated: Atherton PJ, Etheridge T, Watt PW, et al. Muscle full effect after oral protein: time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling. Am J Clin Nutr. 2010;92(5):1080-1088.
更有利于控制食欲，也可能更有利于肌肉锻炼： Areta JL、Burke LM、Ross ML 等。阻力训练后长时间恢复期间蛋白质摄入的时间和分布会改变肌原纤维蛋白的合成。《生理学杂志》，2013；591(9)：2319-2331；Halton TL、Hu FB。高蛋白饮食对产热、饱腹感和减重的影响：一篇评论文章。《美国营养杂志》，2004；23(5)：373-385。
better for controlling appetite and likely better for muscle building: Areta JL, Burke LM, Ross ML, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013;591(9):2319-2331.; Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004;23(5):373-385.
降低心脏病发作、中风或死亡风险： Jürgens G，Graudal NA。低钠饮食与高钠饮食对血压、肾素、醛固酮、儿茶酚胺、胆固醇和甘油三酯的影响。Cochrane数据库系统评价。2003;(1):CD004022。；Taylor RS，Ashton KE，Moxham T等。减少饮食盐摄入以预防心血管疾病：随机对照试验的荟萃分析（Cochrane综述）。美国高血压杂志。2011;24(8):843-853。
reducing the risk of heart attack, stroke, or death: Jürgens G, Graudal NA. Effects of low sodium diet versus high sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterols, and triglyceride. Cochrane Database Syst Rev. 2003;(1):CD004022.; Taylor RS, Ashton KE, Moxham T, et al. Reduced dietary salt for the prevention of cardiovascular disease: a meta-analysis of randomized controlled trials (Cochrane review). Am J Hypertens. 2011;24(8):843-853.
死于心脏病的风险更高： Kalogeropoulos AP、Georgiopoulou VV、Murphy RA 等。老年人膳食钠含量、死亡率及心血管事件风险：健康、老龄化和身体成分（Health ABC）研究。《美国医学会杂志·内科医学分会》。2015;175(3):410-419。
greater risk of dying from heart disease: Kalogeropoulos AP, Georgiopoulou VV, Murphy RA, et al. Dietary sodium content, mortality, and risk for cardiovascular events in older adults: the Health, Aging, and Body Composition (Health ABC) Study. JAMA Intern Med. 2015;175(3):410-419.
比例最低的人群： Yang Q、Liu T、Kuklina EV 等。美国成年人钠、钾摄入量与死亡率：第三次全国健康与营养检查调查的前瞻性数据。Arch Intern Med。2011 ;171(13):1183-1191。
people with the lowest ratio: Yang Q, Liu T, Kuklina EV, et al. Sodium and potassium intake and mortality among US adults: prospective data from the Third National Health and Nutrition Examination Survey. Arch Intern Med. 2011;171(13):1183-1191.
“公共卫生关注的营养素”。美国卫生与公众服务部和美国农业部。2015-2020年美国人膳食指南：第八版。发布于2015年12月。访问于2021年10月13日。https ://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
a “nutrient of public health concern.”: U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans: Eighth Edition. Published December 2015. Accessed October 13, 2021. https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
从饮食中去除这种元素化合物： Sanada H, Jones JE, Jose PA. 盐敏感性高血压的遗传学。《当代高血压报告》。2011;13(1):55-66。
eliminate this elemental compound from their diet: Sanada H, Jones JE, Jose PA. Genetics of salt-sensitive hypertension. Curr Hypertens Rep. 2011;13(1):55-66.
这会带来更好的依从性，减少失误： Vale R, Pieters R, Zeelenberg M. 偶尔行为不当的好处：通过计划享乐偏差进行成功调节。《消费心理学杂志》， 2015;26(1).；Byrne NM, Sainsbury A, King NA, et al. 间歇性能量限制可提高肥胖男性的减肥效率：MATADOR 研究。《国际肥胖杂志》（伦敦）。2018 ;42(2):129-138.
this leads to better compliance and fewer blunders: Vale R, Pieters R, Zeelenberg M. The Benefits of Behaving Badly on Occasion: Successful Regulation by Planned Hedonic Deviations. J. Consum. Psychol. 2015;26(1).; Byrne NM, Sainsbury A, King NA, et al. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes (Lond). 2018;42(2):129-138.
分析了旧金山、波士顿和小石城123家餐厅的360道晚餐主菜： Urban LE、Weber JL、Heyman MB等。餐厅常点餐食的能量含量及其与人体能量需求和美国农业部数据库信息的比较：一项多点随机研究。《营养与饮食学杂志》。2016;116(4):590-598.e6。
analyzed 360 dinner entrees at 123 restaurants in San Francisco, Boston, and Little Rock: Urban LE, Weber JL, Heyman MB, et al. Energy Contents of Frequently Ordered Restaurant Meals and Comparison with Human Energy Requirements and US Department of Agriculture Database Information: A Multisite Randomized Study. J Acad Nutr Diet. 2016;116(4):590-598.e6.
一份食物含2410卡路里和63克饱和脂肪：公共利益科学中心。极限饮食2014。公共利益科学中心网站。访问日期：2021年10月13日。https ://www.cspinet.org/eating-healthy/foods-avoid/xtreme2014
weighed in at 2,410 calories and 63 grams of saturated fat: Center for Science in the Public Interest. Xtreme Eating 2014. Center for Science in the Public Interest Website. Accessed October 13, 2021. https://www.cspinet.org/eating-healthy/foods-avoid/xtreme2014
全套服务餐厅与快餐店的区别： An R. 美国成年人快餐和全套服务餐厅消费量及每日能量和营养摄入量。《欧洲临床营养学杂志》，2016；70(1)：97-103。
difference between full-service and fast-food dining: An R. Fast-food and full-service restaurant consumption and daily energy and nutrient intakes in US adults. Eur J Clin Nutr. 2016;70(1):97-103.
明显优于不这样做： Biolo G、Tipton KD、Klein S 等人。充足的氨基酸供应可增强运动对肌肉蛋白质的代谢作用。Am J Physiol Metab。1997；273（1）：E122-E129。；Cribb PJ、Hayes A。补充剂时间和阻力运动对骨骼肌肥大的影响。Med Sci Sport Exerc。2006；38（11）：1918-1925。；Wycherley TP、Noakes M、Clifton PM 等人。在低热量、高蛋白饮食的 2 型糖尿病患者中，相对于阻力运动训练的蛋白质摄入时间不会影响身体成分、能量消耗、血糖控制或心脏代谢风险因素。糖尿病、肥胖代谢。2010；12（12）：1097-1105。
clearly superior to not doing so: Biolo G, Tipton KD, Klein S, et al. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol Metab. 1997;273(1):E122-E129.; Cribb PJ, Hayes A. Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy. Med Sci Sport Exerc. 2006;38(11):1918-1925.; Wycherley TP, Noakes M, Clifton PM, et al. Timing of protein ingestion relative to resistance exercise training does not influence body composition, energy expenditure, glycaemic control or cardiometabolic risk factors in a hypocaloric, high protein diet in patients with type 2 diabetes. Diabetes, Obes Metab. 2010;12(12):1097-1105.
可能导致肌肉流失： Kumar V, Atherton P, Smith K等。运动期间和运动后人体肌肉蛋白质的合成与分解。《应用生理学杂志》，2009；106(6):2026-2039。
which can result in muscle loss: Kumar V, Atherton P, Smith K, et al. Human muscle protein synthesis and breakdown during and after exercise. J Appl Physiol. 2009;106(6):2026-2039.
不会对你的表现产生太大影响： Naharudin MN、Adams J、Richardson H 等。在训练有素的男性中，与对照组早餐相比，粘稠的安慰剂和碳水化合物早餐同样能降低食欲，提高阻力运动表现[在线发表，印刷前，2020 年 3 月 16 日]。英国营养学杂志。2020;1-9。；Wilburn DT、Machek SB、Cardaci TD 等。阻力运动期间的急性麦芽糊精补充。运动科学与医学杂志。2020 ;19(2):282-288。
won’t make much of a difference in your performance: Naharudin MN, Adams J, Richardson H, et al. Viscous placebo and carbohydrate breakfasts similarly decrease appetite and increase resistance exercise performance compared with a control breakfast in trained males [published online ahead of print, 2020 Mar 16]. Br J Nutr. 2020;1-9.; Wilburn DT, Machek SB, Cardaci TD, et al. Acute Maltodextrin Supplementation During Resistance Exercise. J Sports Sci Med. 2020;19(2):282-288.
训练前30至60分钟摄入30至40克碳水化合物： Bin Naharudin MN、Yusof A、Shaw H等。不吃早餐会降低后续阻力训练表现。《力量训练研究杂志》。2019；33(7)：1766-1772。
eat 30-to-40 grams of carbs 30-to-60 minutes before training: Bin Naharudin MN, Yusof A, Shaw H, et al. Breakfast Omission Reduces Subsequent Resistance Exercise Performance. J Strength Cond Res. 2019;33(7):1766-1772.
迪肯大学科学家开展的一项研究： Hargreaves M, Hawley JA, Jeukendrup A. 运动前碳水化合物和脂肪摄入：对新陈代谢和运动表现的影响。《运动科学杂志》，2004；22(1):31-38。
a study conducted by scientists at Deakin University: Hargreaves M, Hawley JA, Jeukendrup A. Pre-exercise carbohydrate and fat ingestion: effects on metabolism and performance. J Sports Sci. 2004;22(1):31-38.
刺激肌肉蛋白质合成： Breen L，Churchward-Venne TA。亮氨酸：肌肉合成代谢的营养“触发器”，但还有什么其他作用？《生理学杂志》，2012；590(9)：2065-2066。
stimulates muscle protein synthesis: Breen L, Churchward-Venne TA. Leucine: a nutrient “trigger” for muscle anabolism, but what more? J Physiol. 2012;590(9):2065-2066.
抑制肌肉蛋白质分解率： Gelfand RA，Barrett EJ。生理性高胰岛素血症对人体骨骼肌蛋白质合成与分解的影响。《临床研究杂志》，1987年；80(1):1-6。
suppresses muscle protein breakdown rates: Gelfand RA, Barrett EJ. Effect of physiologic hyperinsulinemia on skeletal muscle protein synthesis and breakdown in man. J Clin Invest. 1987;80(1):1-6.
研究表明，这种方法行不通： Hamer HM、Wall BT、Kiskini A 等。碳水化合物与蛋白质共同摄入并不能进一步增强老年男性餐后肌肉蛋白质的积累。《营养代谢》（伦敦）。2013；10(1):15。；Staples AW、Burd NA、West DWD 等。与单独摄入蛋白质相比，碳水化合物并不能增强运动诱导的蛋白质积累。《运动医学科学》。2011；43(7):1154-1161。
studies suggest that this doesn’t work: Hamer HM, Wall BT, Kiskini A, et al. Carbohydrate co-ingestion with protein does not further augment post-prandial muscle protein accretion in older men. Nutr Metab (Lond). 2013;10(1):15.; Staples AW, Burd NA, West DWD, et al. Carbohydrate Does Not Augment Exercise-Induced Protein Accretion versus Protein Alone. Med Sci Sport Exerc. 2011;43(7):1154-1161.
胰岛素可直接影响肌肉生长： Greenhaff PL、Karagounis LG、Peirce N 等。氨基酸与胰岛素对人体肌肉信号传导、泛素连接酶和蛋白质周转的影响之间的分离。Am J Physiol Metab。2008；295(3):E595-E604。；Van Loon LJ、Saris WH、Verhagen H 等。摄入不同氨基酸或蛋白质与碳水化合物混合物后的血浆胰岛素反应。Am J Clin Nutr。2000；72(1):96-105。
insulin can directly affect muscle growth: Greenhaff PL, Karagounis LG, Peirce N, et al. Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle. Am J Physiol Metab. 2008;295(3):E595-E604.; Van Loon LJ, Saris WH, Verhagen H, et al. Plasma insulin responses after ingestion of different amino acid or protein mixtures with carbohydrate. Am J Clin Nutr. 2000;72(1):96-105.
降低肌肉蛋白质分解率，从而促进肌肉生长： Kersten S. 脂肪生成的营养和激素调节机制。欧洲分子生物学组织报告。2001；2(4)：282-286；Denne SC、Liechty EA、Liu YM 等。正常成人血糖正常高胰岛素血症引起的骨骼肌和全身蛋白水解。Am J Physiol Metab . 1991；261(6)：E809-E814。
lower muscle protein breakdown rates and therefore more muscle growth: Kersten S. Mechanisms of nutritional and hormonal regulation of lipogenesis. EMBO Rep. 2001;2(4):282-286.; Denne SC, Liechty EA, Liu YM, et al. Proteolysis in skeletal muscle and whole body in response to euglycemic hyperinsulinemia in normal adults. Am J Physiol Metab. 1991;261(6):E809-E814.
运动后立即食用富含碳水化合物的膳食： Ivy J. 运动后糖原再合成：碳水化合物摄入的影响。《国际运动医学杂志》，1998年；19(S 2):S142-S145。
carb-rich meals immediately after you work out: Ivy J. Glycogen Resynthesis After Exercise: Effect of Carbohydrate Intake. Int J Sports Med. 1998;19(S 2):S142-S145.
这并不会降低运动后营养的效果： Moghaddam E, Vogt JA, Wolever TMS。脂肪和蛋白质对非糖尿病人群血糖反应的影响随腰围、空腹血浆胰岛素和膳食纤维摄入量而变化。《营养学杂志》，2006；136(10):2506-2511。
it’s not true that this makes for less effective post-workout nutrition: Moghaddam E, Vogt JA, Wolever TMS. The Effects of Fat and Protein on Glycemic Responses in Nondiabetic Humans Vary with Waist Circumference, Fasting Plasma Insulin, and Dietary Fiber Intake. J Nutr. 2006;136(10):2506-2511.
全脂牛奶可能比脱脂牛奶更具有合成代谢作用： Burke LM、Collier GR、Beasley SK 等人。脂肪和蛋白质与碳水化合物共同摄入对肌糖原储存的影响。J Appl Physiol。1995；78（6）：2187-2192。；Roy BD、Tarnopolsky MA。不同宏量营养素摄入量对阻力运动后肌糖原再合成的影响。J Appl Physiol。1998；84（3）：890-896。；Elliot TA、Cree MG、Sanford AP 等人。牛奶摄入刺激阻力运动后的净肌肉蛋白质合成。Med Sci Sport Exerc。2006；38（4）：667-674。；Elliot TA、Cree MG、Sanford AP 等人。摄入牛奶可刺激阻力训练后的净肌肉蛋白质合成。《运动医学科学与运动锻炼》。2006；38(4):667-674。
whole milk may be more anabolic than nonfat milk: Burke LM, Collier GR, Beasley SK, et al. Effect of coingestion of fat and protein with carbohydrate feedings on muscle glycogen storage. J Appl Physiol. 1995;78(6):2187-2192.; Roy BD, Tarnopolsky MA. Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. J Appl Physiol. 1998;84(3):890-896.; Elliot TA, Cree MG, Sanford AP, et al. Milk Ingestion Stimulates Net Muscle Protein Synthesis following Resistance Exercise. Med Sci Sport Exerc. 2006;38(4):667-674.; Elliot TA, Cree MG, Sanford AP, et al. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. 2006;38(4):667-674.

第 11 章

十大最糟糕的锻炼误区和错误

Chapter 11

The 10 Absolute Worst Exercise Myths and Mistakes

骨骼较大的人往往比骨架较小的人肌肉更发达： Chumlea WC、Wisemandle W、Guo SS。《骨架大小与身体成分及骨矿物质状态的关系》。《美国临床营养学杂志》，2002；75(6)：1012-1016。
people with larger bones tend to be more muscular than people with smaller frames: Chumlea WC, Wisemandle W, Guo SS. Relations between frame size and body composition and bone mineral status. Am J Clin Nutr. 2002;75(6):1012-1016.
开始举重后增肌速度更快： Jeevanandam S，Muthu PK。2D:4D比例及其医学意义。《临床诊断研究杂志》。2016；10(12)：CM01-CM03。；Van Etten LM，Verstappen FT，Westerterp KR。体型对重量训练引起的身体成分和肌肉力量适应性的影响。《运动医学科学》。1994；26(4)：515-521。
gain muscle faster when they start lifting weights: Jeevanandam S, Muthu PK. 2D:4D Ratio and its Implications in Medicine. J Clin Diagn Res. 2016;10(12):CM01-CM03.; Van Etten LM, Verstappen FT, Westerterp KR. Effect of body build on weight-training-induced adaptations in body composition and muscular strength. Med Sci Sports Exerc. 1994;26(4):515-521.
瘦体重相同的人： Trezise J、Collier N、Blazevich AJ。解剖学和神经肌肉变量可有效预测健康男性膝关节最大伸展扭矩。《欧洲应用生理学杂志》。2016；116(6)：1159-1177。；Delp SL、Maloney W。髋关节中心位置对肌肉产力矩能力的影响。《生物力学杂志》。26(4-5)：485-499。
people with identical amounts of lean mass: Trezise J, Collier N, Blazevich AJ. Anatomical and neuromuscular variables strongly predict maximum knee extension torque in healthy men. Eur J Appl Physiol. 2016;116(6):1159-1177.; Delp SL, Maloney W. Effects of hip center location on the moment-generating capacity of the muscles. J Biomech. 26(4-5):485-499.
你的身体产生肌肉蛋白的能力： Zito CI、Qin H、Blenis J 等人。SHP-2 通过控制 mTOR/S6 激酶 1 通路来调节细胞生长。《生物化学杂志》。2007；282(10):6946-6953。
your body’s ability to create muscle proteins: Zito CI, Qin H, Blenis J, et al. SHP-2 Regulates Cell Growth by Controlling the mTOR/S6 Kinase 1 Pathway. J Biol Chem. 2007;282(10):6946-6953.
长时间限制卡路里摄入时： Mäestu J、Eliakim A、Jürimäe J 等。男性健美运动员在比赛准备期间的合成代谢和分解代谢激素及能量平衡。《力量训练研究杂志》。2010;24(4):1074-1081。；Rossow LM、Fukuda DH、Fahs CA 等。自然健美比赛准备和恢复：一项为期 12 个月的案例研究。《国际运动生理学杂志》。2013;8(5):582-592。
when calories are restricted for extended periods of time: Mäestu J, Eliakim A, Jürimäe J, et al. Anabolic and Catabolic Hormones and Energy Balance of the Male Bodybuilders During the Preparation for the Competition. J Strength Cond Res. 2010;24(4):1074-1081.; Rossow LM, Fukuda DH, Fahs CA, et al. Natural bodybuilding competition preparation and recovery: a 12-month case study. Int J Sports Physiol Perform. 2013;8(5):582-592.
在接下来的一年里，肌肉增长大约一磅： Demling RH，DeSanti L. 低热量饮食、增加蛋白质摄入和阻力训练对超重警察瘦体重增长和脂肪减少的影响。《营养代谢年鉴》。2000；44(1):21-29。；Nindl BC，Harman EA，Marx JO 等。女性在6个月周期性体能训练后身体局部成分的变化。《应用生理学杂志》。2000；88(6):2251-2259。
is a pound or so of muscle gain over the next year: Demling RH, DeSanti L. Effect of a Hypocaloric Diet, Increased Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss in Overweight Police Officers. Ann Nutr Metab. 2000;44(1):21-29.; Nindl BC, Harman EA, Marx JO, et al. Regional body composition changes in women after 6 months of periodized physical training. J Appl Physiol. 2000;88(6):2251-2259.
比任何其他单一训练因素都更重要： Goldberg AL、Etlinger JD、Goldspink DF 等。运动诱发骨骼肌肥大的机制。《运动医学科学》，1975 年；7(3):185-198。
more so than any other single training factor: Goldberg AL, Etlinger JD, Goldspink DF, et al. Mechanism of work-induced hypertrophy of skeletal muscle. Med Sci Sports. 1975;7(3):185-198.
每周五天训练近四年： Keogh JWL，Winwood PW。《力量训练运动中的损伤流行病学》。《运动医学》。2017；47(3)：479-501。
nearly four years of training five days per week: Keogh JWL, Winwood PW. The Epidemiology of Injuries Across the Weight-Training Sports. Sport Med. 2017;47(3):479-501.
预计每 1,000 小时的路面奔跑大约会有 10 人受伤： Spinks AB、McClure RJ。量化运动损伤风险：对 16 岁以下儿童活动特异性比率的系统评价。Br J Sports Med。2007；41（9）：548-57。；Moore IS、Ranson C、Mathema P。国际橄榄球联盟的损伤风险：威尔士国家队三年损伤监测。Orthop J Sport Med。2015；3（7）：2325967115596194。；Videbæk S、Bueno AM、Nielsen RO 等。不同类型跑步者每 1000 小时跑步相关损伤发生率：系统评价和荟萃分析。Sport Med。 2015;45(7):1017-1026。
expect about 10 injuries per 1,000 hours of pavement pounding: Spinks AB, McClure RJ. Quantifying the risk of sports injury: a systematic review of activity-specific rates for children under 16 years of age. Br J Sports Med. 2007;41(9):548-57.; Moore IS, Ranson C, Mathema P. Injury Risk in International Rugby Union: Three-Year Injury Surveillance of the Welsh National Team. Orthop J Sport Med. 2015;3(7):2325967115596194.; Videbæk S, Bueno AM, Nielsen RO, et al. Incidence of Running-Related Injuries Per 1000 h of running in Different Types of Runners: A Systematic Review and Meta-Analysis. Sports Med. 2015;45(7):1017-1026.
更强健、更健康的关节： Kjaer M.细胞外基质在肌腱和骨骼肌适应机械负荷中的作用。《生理学评论》2004；84(2):649-698。
Stronger and healthier joints: Kjaer M. Role of Extracellular Matrix in Adaptation of Tendon and Skeletal Muscle to Mechanical Loading. Physiol Rev. 2004;84(2):649-698.
增加肌肉质量： Willis LH、Slentz CA、Bateman LA 等。有氧和/或阻力训练对超重或肥胖成人体重和脂肪质量的影响。《应用生理学杂志》。2012；113(12)：1831-1837。
More muscle mass: Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol. 2012;113(12):1831-1837.
更佳心脏健康： Umpierre D，Stein R. 阻力训练对血流动力学和血管的影响：对心血管疾病的影响。Arq Bras Cardiol . 2007;89(4):256-262。
Better heart health: Umpierre D, Stein R. Hemodynamic and vascular effects of resistance training: implications for cardiovascular disease. Arq Bras Cardiol. 2007;89(4):256-262.
改善大脑健康： Church DD、Hoffman JR、Mangine GT 等。高强度与大容量阻力训练对脑源性神经营养因子（BDNF）运动反应的比较。《应用生理学杂志》，2016；121(1)：123-128。
Improved brain health: Church DD, Hoffman JR, Mangine GT, et al. Comparison of high-intensity vs. high-volume resistance training on the BDNF response to exercise. J Appl Physiol. 2016;121(1):123-128.
更长寿、更高品质的生活： Westcott WL. 阻力训练即良药。《当代运动医学报告》2012;11(4):209-216。
Greater longevity and quality of life: Westcott WL. Resistance Training is Medicine. Curr Sports Med Rep. 2012;11(4):209-216.
骨密度更高： Guadalupe-Grau A, Fuentes T, Guerra B 等。《运动与成人骨量》。《运动医学》。2009;39(6):439-468。
More bone density: Guadalupe-Grau A, Fuentes T, Guerra B, et al. Exercise and bone mass in adults. Sports Med. 2009;39(6):439-468.
更快的新陈代谢： Pratley R、Nicklas B、Rubin M 等。力量训练可提高50至65岁健康男性的静息代谢率和去甲肾上腺素水平。《应用生理学杂志》，1994年；76(1):133-137。
Faster metabolism: Pratley R, Nicklas B, Rubin M, et al. Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. J Appl Physiol. 1994;76(1):133-137.
提高柔韧性： Simão R，Lemos A，Salles B 等人。《力量、柔韧性及同步训练对柔韧性和力量提升的影响》。《力量训练研究杂志》。2011；25(5)：1333-1338。
Improved flexibility: Simão R, Lemos A, Salles B, et al. The Influence of Strength, Flexibility, and Simultaneous Training on Flexibility and Strength Gains. J Strength Cond Res. 2011;25(5):1333-1338.
平均12周后减掉约2磅脂肪： Keating SE、Johnson NA、Mielke GI等。间歇训练与中等强度持续训练对身体脂肪沉积影响的系统评价与荟萃分析。Obes Rev. 2017;18(8):943-964。
lost about 2 pounds of fat after 12 weeks on average: Keating SE, Johnson NA, Mielke GI, et al. A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obes Rev. 2017;18(8):943-964.
皇后大学发表的一项综述研究： Ross R，Janssen I. 体力活动、总体肥胖和局部肥胖：剂量反应考量。《运动医学科学》 2001；33（6 增刊）：S521-S529。
a review study published by Queen’s University: Ross R, Janssen I. Physical activity, total and regional obesity: dose-response considerations. Med Sci Sports Exerc. 2001;33(6 Suppl):S521-S529.
杜克大学的一项研究完美地诠释了这一点： Willis LH、Slentz CA、Bateman LA 等人。有氧和/或阻力训练对超重或肥胖成年人体重和脂肪量的影响。《应用生理学杂志》。2012；113(12):1831-1837。
A Duke University study illustrates this point perfectly: Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol. 2012;113(12):1831-1837.
做20次和10次组的运动量可以忽略不计： Morgan B, Woodruff SJ, Tiidus PM。《女性和男性在休闲力量训练中的有氧能量消耗》。《运动科学与医学杂志》，2003;2(3):117-122。
doing 20-rep and 10-rep sets are negligible: Morgan B, Woodruff SJ, Tiidus PM. Aerobic energy expenditure during recreational weight training in females and males. J Sports Sci Med. 2003;2(3):117-122.
逐渐提高基础代谢率： LaForgia J、Withers RT、Gore CJ。运动强度和持续时间对运动后过量氧耗的影响。《运动科学杂志》，2006年；24(12):1247-1264。；Bryner RW、Ullrich IH、Sauers J 等。阻力训练与有氧训练联合800卡路里流质饮食对瘦体重和静息代谢率的影响。《美国营养杂志》， 1999年；18(2):115-121。
raise your basal metabolic rate over time: LaForgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006;24(12):1247-1264.; Bryner RW, Ullrich IH, Sauers J, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999;18(2):115-121.
相比轻重量和高次数训练，其代谢效果更佳： Fatouros IG、Chatzinikolaou A、Tournis S 等。阻力训练强度决定超重老年个体的脂肪因子和静息能量消耗反应。《糖尿病护理》。2009;32(12):2161-2167。
produces better metabolic effects than lighter weights and more reps, too: Fatouros IG, Chatzinikolaou A, Tournis S, et al. Intensity of resistance exercise determines adipokine and resting energy expenditure responses in overweight elderly individuals. Diabetes Care. 2009;32(12):2161-2167.
让你的训练更难进步： Murach KA，Bagley JR。同步运动训练促进骨骼肌肥大：干扰效应的相反证据。运动医学。2016；46(8)：1029-1039。
makes it harder to progress in your training: Murach KA, Bagley JR. Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect. Sport Med. 2016;46(8):1029-1039.
通过破坏与肌肉生长相关的细胞信号传导： Jones TW、Howatson G、Russell M 等。不同比例同时进行力量与耐力训练后的表现和神经肌肉适应性。《力量训练研究杂志》。2013;27(12):3342-3351。
by disrupting cell signaling related to muscle growth: Jones TW, Howatson G, Russell M, et al. Performance and Neuromuscular Adaptations Following Differing Ratios of Concurrent Strength and Endurance Training. J Strength Cond Res. 2013;27(12):3342-3351.
未经训练和受过训练的男性和女性的肌肉生长或力量： Barbalho M、Coswig V、Raiol R 等人。单关节练习不会为休闲健美运动员的表现和人体测量变化带来益处。Eur J Sport Sci。2020；20（1）：72-79。；Barbalho M、Gentil P、Raiol R 等人。在未经训练的年轻女性的多关节阻力训练计划中添加单关节练习的影响。J Strength Cond Res。2020；34（8）：2214-2219。；Barbalho M、Coswig VS、Raiol R 等人。在阻力训练计划中添加单关节练习是否会改善未经训练的男性的表现和人体测量变化？Eur J Transl Myol。2018；28（4）：7827。；Barbalho M、Coswig VS、Raiol R 等人。在阻力训练计划中添加单关节练习对受过训练的女性的影响。体育（巴塞尔）。2018；6(4):160。；de França HS、Branco PA、Guedes Junior DP 等。在多关节运动阻力训练计划中添加单关节练习对受过训练的男性上肢肌肉力量和大小的影响。应用生理、营养、代谢。2015；40(8):822-826。
muscle growth or strength in untrained and trained men and women: Barbalho M, Coswig V, Raiol R, et al. Single joint exercises do not provide benefits in performance and anthropometric changes in recreational bodybuilders. Eur J Sport Sci. 2020;20(1):72-79.; Barbalho M, Gentil P, Raiol R, et al. Influence of Adding Single-Joint Exercise to a Multijoint Resistance Training Program in Untrained Young Women. J Strength Cond Res. 2020;34(8):2214-2219.; Barbalho M, Coswig VS, Raiol R, et al. Does the addition of single joint exercises to a resistance training program improve changes in performance and anthropometric measures in untrained men?. Eur J Transl Myol. 2018;28(4):7827.; Barbalho M, Coswig VS, Raiol R, et al. Effects of Adding Single Joint Exercises to a Resistance Training Programme in Trained Women. Sports (Basel). 2018;6(4):160.; de França HS, Branco PA, Guedes Junior DP, et al. The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men. Appl Physiol Nutr Metab. 2015;40(8):822-826.
隔离训练几乎不可能带来益处： Nuckols G. 更多证据表明单关节训练无法增加肌肉增长？。Mass Research Review 网站。访问日期：2021 年 10 月 13 日。https ://www.massmember.com/products/mass-subscription/categories/1458811/posts/4929914
almost impossible for isolation exercises to show benefits: Nuckols G. More Evidence That Single-Joint Training Doesn’t Increase Gains?. Mass Research Review website. Accessed October 13, 2021. https://www.massmember.com/products/mass-subscription/categories/1458811/posts/4929914
比仅仅一两种方法能产生更好的效果： Barakat C, Barroso R, Alvarez M 等。《不同盂肱关节角度对阻力训练个体肱二头肌急性容量负荷、肌肉激活、肿胀和回声强度的影响》。《体育》（巴塞尔）。2019；7(9):204。
produces better results than just one or two ways: Barakat C, Barroso R, Alvarez M, et al. The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals. Sports (Basel). 2019;7(9):204.
史密斯机深蹲效果如何？ Fonseca RM，Roschel H，Tricoli V 等。改变训练动作比改变负荷方案更能有效提升肌肉力量。《力量训练研究杂志》，2014；28(11)：3085-3092。
did the Smith machine squat: Fonseca RM, Roschel H, Tricoli V, et al. Changes in exercises are more effective than in loading schemes to improve muscle strength. J Strength Cond Res. 2014;28(11):3085-3092.
相比单一训练，单一训练能使大腿、二头肌和三头肌更对称、更完整地生长： Costa BDV、Kassiano W、Nunes JP 等。《针对同一肌肉群进行不同的阻力训练是否会导致非均质性肥大？》.国际运动医学杂志。2021;42(9):803-811。
more symmetrical and complete growth of the thighs, biceps, and triceps than training with one exercise: Costa BDV, Kassiano W, Nunes JP, et al. Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy?. Int J Sports Med. 2021;42(9):803-811.
肱三头肌，约八周后达到稳定状态： Ogasawara R、Thiebaud RS、Loenneke JP 等。卧推训练后手臂和胸部肌肉厚度变化的时间进程。Interv Med Appl Sci . 2012;4(4):217-220。
the triceps, which plateaued after about eight weeks: Ogasawara R, Thiebaud RS, Loenneke JP, et al. Time course for arm and chest muscle thickness changes following bench press training. Interv Med Appl Sci. 2012;4(4):217-220.
将是有益的： Kubo K, Ikebukuro T, Yata H.不同深度深蹲训练对下肢肌肉体积的影响。《欧洲应用生理学杂志》。2019 ;119(9):1933-1942。
would be beneficial: Kubo K, Ikebukuro T, Yata H. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.

第12章

男性终极力量训练计划

Chapter 12

The Ultimate Strength Training Plan for Men

离开病床后，我立即开始了复出之路：芬克尔斯坦·J·巴马的《大力士》展现了举重能力。深红白色未注明日期的剪报：托马斯·德洛姆收藏，德克萨斯大学奥斯汀分校HJ·卢彻·斯塔克体育文化与运动中心；托德·JS，舒尔利·JP，托德·TC。托马斯·L·德洛姆与渐进式阻力训练的科学。《力量与健康研究杂志》，2012；26(11):2913-2923。
immediately upon leaving my sick bed I started a comeback campaign: Finkelstein J. Bama’s Hercules displays weightlifting abilities. Crimson White Undated Clipping: Thomas DeLorme Collection, H. J. Lutcher Stark Center for Physical Culture and Sports, The University of Texas at Austin.; Todd JS, Shurley JP, Todd TC. Thomas L. DeLorme and the science of progressive resistance exercise. J Strength Cond Res. 2012;26(11):2913-2923.
它属于以下名单： Damas F, Libardi CA, Ugrinowitsch C. 阻力训练促进骨骼肌肥大：肌肉损伤和肌肉蛋白质合成的作用。《欧洲应用生理学杂志》， 2018；118(3):485-500。
it belongs on the list: Damas F, Libardi CA, Ugrinowitsch C. The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. Eur J Appl Physiol. 2018;118(3):485-500.
比肌肉损伤和细胞疲劳更强的肌肉构建刺激： Hornberger TA，Chien S. 机械刺激和营养物质通过骨骼肌中的不同机制调节雷帕霉素敏感信号传导。J Cell Biochem。2006；97（6）：1207-1216。；Vandenburgh HH. 运动转化为质量：张力如何刺激肌肉生长？Med Sci Sports Exerc。1987；19（5 Suppl）：S142-S149。；Schoenfeld B. 肌肉肥大的机制及其在阻力训练中的应用。J . Strength Cond. Res. 2010；24（10）：2857-2872。；Hoppeler H，Klossner S，Flück M. 工作骨骼肌中的基因表达。Adv Exp Med Biol . 2007；618：245-254。
a stronger muscle-building stimulus than muscle damage and cellular fatigue: Hornberger TA, Chien S. Mechanical stimuli and nutrients regulate rapamycin-sensitive signaling through distinct mechanisms in skeletal muscle. J Cell Biochem. 2006;97(6):1207-1216.; Vandenburgh HH. Motion into mass: how does tension stimulate muscle growth?. Med Sci Sports Exerc. 1987;19(5 Suppl):S142-S149.; Schoenfeld B. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. J. Strength Cond. Res. 2010;24(10):2857-2872.; Hoppeler H, Klossner S, Flück M. Gene expression in working skeletal muscle. Adv Exp Med Biol. 2007;618:245-254.
15%的棒球运动员贡献了85%的胜率： Caspi A、Houts RM、Belsky DW等人。《预测一小部分人口的童年时期，让他们承担更大的经济负担》。《自然人类行为》。2016;1:0005。；Sawyer B、Claxton G。《医疗支出在人群中如何变化？》健康系统追踪网站。发布于2019年1月16日，访问于2021年10月13日。https ://www.healthsystemtracker.org/chart-collection/health-expenditures-vary-across-population/#item-while-health-spending-increases-throughout-adulthood-for-both-men-and-women-spending-varies-by-age_2016。；Zimmerman J.《将帕累托原则（80-20规则）应用于棒球》。《超越比赛记录》网站。发表于 2010 年 6 月 4 日。访问于 2021 年 10 月 13 日。https ://www.beyondtheboxscore.com/2010/6/4/1501048/applying-the-parento-principle-80
15 percent of baseball players deliver 85 percent of the wins: Caspi A, Houts RM, Belsky DW, et al. Childhood forecasting of a small segment of the population with large economic burden. Nat Hum Behav. 2016;1:0005.; Sawyer B, Claxton G. How do health expenditures vary across the population? Health System Tracker website. Published January 16, 2019. Accessed October 13, 2021. https://www.healthsystemtracker.org/chart-collection/health-expenditures-vary-across-population/#item-while-health-spending-increases-throughout-adulthood-for-both-men-and-women-spending-varies-by-age_2016.; Zimmerman J. Applying the Pareto Principle (80-20 Rule) to Baseball. Beyond the Box Score website. Published June 4, 2010. Accessed October 13, 2021. https://www.beyondtheboxscore.com/2010/6/4/1501048/applying-the-parento-principle-80
你需要知道如何管理它： Halson SL，Jeukendrup AE。过度训练存在吗？对过度训练和过度训练研究的分析。《运动医学》 2004;34(14):967-981。
you need to know how to manage it: Halson SL, Jeukendrup AE. Does overtraining exist? An analysis of overreaching and overtraining research. Sports Med. 2004;34(14):967-981.
你可能会出现以下症状……： Kreher JB。《过度训练综合征的诊断与预防：关于教育策略的意见》。《开放获取运动医学杂志》。2016；7：115-122。
you can develop symptoms like …: Kreher JB. Diagnosis and prevention of overtraining syndrome: an opinion on education strategies. Open access J Sport Med. 2016;7:115-122.
这些训练的频率必须降低： Robbins DW, Marshall PW, McEwen M.《训练量对下肢力量的影响》。《力量训练研究杂志》。2012 ;26(1):34-39。
the frequency of those workouts must go down: Robbins DW, Marshall PW, McEwen M. The Effect of Training Volume on Lower-Body Strength. J Strength Cond Res. 2012;26(1):34-39.
对于增肌和力量来说，频率远不如强度和训练量重要： Gomes GK、Franco CM、Nunes PRP 等。高频阻力训练在增加训练有素的男性肌肉质量和力量方面并不比低频阻力训练更有效。《力量训练研究杂志》， 2018年2月:1。；Colquhoun RJ、Gai CM、Aguilar D 等。训练量而非频率是最大力量适应阻力训练的指标。《力量训练研究杂志》，2018年；32(5):1207-1213。
frequency isn’t nearly as important for gaining muscle and strength as intensity and volume: Gomes GK, Franco CM, Nunes PRP, et al. High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men. J Strength Cond Res. February 2018:1.; Colquhoun RJ, Gai CM, Aguilar D, et al. Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training. J Strength Cond Res. 2018;32(5):1207-1213.
高级举重运动员的更高水平： Barbalho M、Coswig VS、Steele J 等。有证据表明，训练量对男性肌肉肥大和力量的提升存在“天花板效应”——少即是多。《国际运动生理学杂志》，2020；15(2):268-277。
the higher end for advanced weightlifters: Barbalho M, Coswig VS, Steele J, et al. Evidence of a ceiling effect for training volume in muscle hypertrophy and strength in trained men-less is more. Int J Sports Physiol Perform. 2020;15(2):268-277.
无法更快地增肌： Wernbom M，Augustsson J，Thomeé R. 力量训练的频率、强度、训练量和模式对人体整体肌肉横截面积的影响。《运动医学》，2007；37(3)：225-264。
can’t build muscle any faster: Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-264.
你的体能状况如何： Helms ER、Fitschen PJ、Aragon AA 等。《自然健美比赛准备建议：阻力训练和心血管训练》。《运动医学与物理健身杂志》。2015 ;55(3):164-178。
how fit you are: Helms ER, Fitschen PJ, Aragon AA, et al. Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training. J Sports Med Phys Fitness. 2015;55(3):164-178.
较低次数与较轻重量（低于单次最大重量的60%）以及较高次数： Schoenfeld BJ, Grgic J, Ogborn D, et al. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training. J Strength Cond Res . 2017;31(12):3508-3523.
lower reps versus lighter weights (less than 60 percent of one-rep max) and higher reps: Schoenfeld BJ, Grgic J, Ogborn D, et al. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training. J Strength Cond Res. 2017;31(12):3508-3523.
其他研究也发现，10 次和 30 次重复的训练对肌肉增长没有差异： Schoenfeld BJ、Peterson MD、Ogborn D 等人。低负荷与高负荷阻力训练对训练有素男性肌肉力量和肥大的影响。J Strength Cond Res。2015；29（10）：2954-2963；Morton RW、Oikawa SY、Wavell CG 等人。负荷和全身激素均不能决定接受阻力训练的年轻男性阻力训练介导的肥大或力量增长。J Appl Physiol（1985）。2016；121（1）：129-138；Lopes CR、Aoki MS、Crisp AH 等人。不同阻力训练负荷方案对训练有素男性力量和身体成分的影响。J Hum Kinet。 2017;58:177-186.；Klemp A, Dolan C, Quiles JM 等。等量的高重复和低重复每日波动训练计划策略可产生类似的肌肥大和力量适应性。应用生理、营养与代谢。2016;41(7):699-705.；Schoenfeld BJ, Ratamess NA, Peterson MD 等。不同等量的阻力训练负荷策略对训练有素男性肌肉适应性的影响。J Strength Cond Res. 2014;28(10):2909-2918.
Other studies have also found no difference in muscle growth when using 10 versus 30 reps: Schoenfeld BJ, Peterson MD, Ogborn D, et al. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015;29(10):2954-2963.; Morton RW, Oikawa SY, Wavell CG, et al. Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol (1985). 2016;121(1):129-138.; Lopes CR, Aoki MS, Crisp AH, et al. The Effect of Different Resistance Training Load Schemes on Strength and Body Composition in Trained Men. J Hum Kinet. 2017;58:177-186.; Klemp A, Dolan C, Quiles JM, et al. Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations. Appl Physiol Nutr Metab. 2016;41(7):699-705.; Schoenfeld BJ, Ratamess NA, Peterson MD, et al. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res. 2014;28(10):2909-2918.
强迫你在组间休息更长时间以喘口气： Morán-Navarro R, Pérez CE, Mora-Rodríguez R 等。阻力训练后恢复的时间进程是否会导致力竭。《欧洲应用生理学杂志》。2017;117(12):2387-2399。
forcing you to rest longer between sets to catch your breath: Morán-Navarro R, Pérez CE, Mora-Rodríguez R, et al. Time course of recovery following resistance training leading or not to failure. Eur J Appl Physiol. 2017;117(12):2387-2399.
研究表明，使用较重重量、较少次数的训练比使用较轻重量更有利于增强力量： Schoenfeld BJ, Grgic J, Van Every DW 等。《肌肉力量、肥大和局部耐力的负荷建议：对重复连续体的重新审视》。《体育》（巴塞尔）。2021;9(2):32。
research shows that using heavier weights for fewer reps is better for gaining strength than using lighter weights: Schoenfeld BJ, Grgic J, Van Every DW, et al. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32.
10周后腿部肌肉未见增长：Mattocks KT、Buckner SL、Jessee MB 等。进行测试可获得相当于高强度训练的力量。《运动医学科学》，2017；49(9)：1945-1954。
caused zero leg muscle growth after 10 weeks: Mattocks KT, Buckner SL, Jessee MB, et al. Practicing the Test Produces Strength Equivalent to Higher Volume Training. Med Sci Sports Exerc. 2017;49(9):1945-1954.
后一组患者未报告此类问题，并渴望继续训练： Schoenfeld BJ、Ratamess NA、Peterson MD 等。不同容量等同阻力训练负荷策略对训练有素男性肌肉适应性的影响。《力量训练研究杂志》，2014；28(10)：2909-2918。
the latter group reported no such problems and were eager to continue training: Schoenfeld BJ, Ratamess NA, Peterson MD, et al. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res. 2014;28(10):2909-2918.
三十二名未经训练的男性被分成两组： Nóbrega SR、Ugrinowitsch C、Pintanel L 等。阻力训练对肌肉衰竭的影响与高强度和低强度下自愿中断对肌肉质量和力量的影响。《力量训练研究杂志》， 2018；32(1):162-169。
thirty-two untrained men were split into two groups: Nóbrega SR, Ugrinowitsch C, Pintanel L, et al.. Effect of Resistance Training to Muscle Failure vs. Volitional Interruption at High- and Low-Intensities on Muscle Mass and Strength. J Strength Cond Res. 2018;32(1):162-169.
另一项针对未经训练的女性进行二头肌弯举的研究，但原因何在？： Martorelli S、Cadore EL、Izquierdo M 等。重复至力竭的力量训练并不能为年轻女性提供额外的力量和肌肉肥大。《欧洲肌肉翻译杂志》， 2017；27(2):6339。
another study with untrained women and biceps curls, but why?: Martorelli S, Cadore EL, Izquierdo M, et al. Strength Training with Repetitions to Failure does not Provide Additional Strength and Muscle Hypertrophy Gains in Young Women. Eur J Transl Myol. 2017;27(2):6339.
每组训练结束时，距离肌肉力竭只差几次： Carroll KM、Bazyler CD、Bernards JR 等。《使用最大重复次数或相对强度进行阻力训练后的骨骼肌纤维适应性》。《体育》（巴塞尔）。2019；7(7):169。
who ended each set a couple of reps short of muscular failure: Carroll KM, Bazyler CD, Bernards JR, et al. Skeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums or Relative Intensity. Sports (Basel). 2019;7(7):169.
带来更强的肌肉耐力、力量和（通常）更大的肌肉块头： Schoenfeld BJ。《肌肉肥大的机制及其在阻力训练中的应用》。《力量训练研究杂志》。2010;24(10):2857-2872。
lead to more muscle endurance, strength, and (often) size: Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857-2872.
肌肉磨损比接近衰竭更严重： Morán-Navarro R, Pérez CE, Mora-Rodríguez R 等。阻力训练后恢复的时间进程是否会导致衰竭。《欧洲应用生理学杂志》。2017;117(12):2387-2399。
wear and tear than to near-muscular failure: Morán-Navarro R, Pérez CE, Mora-Rodríguez R, et al. Time course of recovery following resistance training leading or not to failure. Eur J Appl Physiol. 2017;117(12):2387-2399.
允许在多组训练中做更多次数，并产生更多的力量增益： De Salles BF，Simão R，Miranda F 等。力量训练中的组间休息间隔。运动医学。2009；39（9）：765-777。
allowed for more reps over multiple sets and produced more strength gain: De Salles BF, Simão R, Miranda F, et al. Rest Interval between Sets in Strength Training. Sport Med. 2009;39(9):765-777.
研究人员得出以下结论： Willardson JM，Burkett LN。《组间不同休息间隔对训练量成分和力量增益的影响》。《力量训练研究杂志》。2008；22(1):146-152。
the researchers concluded the following: Willardson JM, Burkett LN. The Effect of Different Rest Intervals Between Sets on Volume Components and Strength Gains. J Strength Cond Res. 2008;22(1):146-152.
研究表明，想象一组成功的训练动作可以提高运动表现！： Lebon F, Collet C, Guillot A. 运动想象训练对肌肉力量的益处。《力量训练研究杂志》， 2010;24(6):1680-1687。
studies show that picturing a successful set can enhance performance!: Lebon F, Collet C, Guillot A. Benefits of motor imagery training on muscle strength. J Strength Cond Res. 2010;24(6):1680-1687.
覆盖整个关节： Pinto RS、Gomes N、Radaelli R 等。运动范围对肌肉力量和厚度的影响。《力量训练研究杂志》。2012;26(8):2140-2145。
over the entirety of your joints: Pinto RS, Gomes N, Radaelli R, et al. Effect of range of motion on muscle strength and thickness. J Strength Cond Res. 2012;26(8):2140-2145.
比使用慢速重复节奏的效果更好： Hatfield DL、Kraemer WJ、Spiering BA 等。运动速度对抗阻训练中表现因素的影响。J Strength Cond Res。2006；20(4)：760-766。；Munn J、Herbert RD、Hancock MJ、Gandevia SC。力量阻力训练：组数和收缩速度的影响。Med Sci Sports Exerc。2005；37(9)：1622-1626。；Neils CM、Udermann BE、Brice GA 等。收缩速度对未经训练个体在阻力训练初期的影响。J Strength Cond Res。2005；19(4)：883-887。
better results than using a slow rep tempo: Hatfield DL, Kraemer WJ, Spiering BA, et al. The impact of velocity of movement on performance factors in resistance exercise. J Strength Cond Res. 2006;20(4):760-766.; Munn J, Herbert RD, Hancock MJ, Gandevia SC. Resistance training for strength: effect of number of sets and contraction speed. Med Sci Sports Exerc. 2005;37(9):1622-1626.; Neils CM, Udermann BE, Brice GA, et al. Influence of contraction velocity in untrained individuals over the initial early phase of resistance training. J Strength Cond Res. 2005;19(4):883-887.

第十三章

打造最佳身材的最佳运动

Chapter 13

The Best Exercises for Building Your Best Body Ever

杠铃后蹲和负重平板支撑： Van Den Tillaar R，Saeterbakken AH。俯卧桥式和6-RM后蹲的核心肌肉激活度比较。《人体基尼杂志》。2018；62(1)：43-53。
during barbell back squats and weighted planks: Van Den Tillaar R, Saeterbakken AH. Comparison of Core Muscle Activation between a Prone Bridge and 6-RM Back Squats. J Hum Kinet. 2018;62(1):43-53.
《力量与训练杂志》上发表的一项研究支持了这一观点： Green CM, Comfort P. 握距对卧推表现和受伤风险的影响。《力量与训练杂志》，2007;29(5):10-14。
A study published in the Strength and Conditioning Journal supports this: Green CM, Comfort P. The Affect of Grip Width on Bench Press Performance and Risk of Injury. Strength Cond J. 2007;29(5):10-14.
强调较小的锁骨头： Trebs AA、Brandenburg JP、Pitney WA。多角度胸部推举练习中肩关节周围3块肌肉的肌电图分析。《力量训练研究杂志》，2010;24(7):1925-1930。
emphasize the smaller clavicular head: Trebs AA, Brandenburg JP, Pitney WA. An Electromyography Analysis of 3 Muscles Surrounding the Shoulder Joint During the Performance of a Chest Press Exercise at Several Angles. J Strength Cond Res. 2010;24(7):1925-1930.
在预防背部损伤方面发挥重要作用： Colado JC、Pablos C、Chulvi-Medrano I 等。局部和整体力量训练中椎旁肌肉募集强度的进展并非仅基于不稳定性。《Arch Phys Med Rehabil》。2011;92(11):1875-1883。
play a major role in preventing back injuries: Colado JC, Pablos C, Chulvi-Medrano I, et al. The Progression of Paraspinal Muscle Recruitment Intensity in Localized and Global Strength Training Exercises Is Not Based on Instability Alone. Arch Phys Med Rehabil. 2011;92(11):1875-1883.
造成损伤的可能性有多大： Cholewicki J，McGill SM。通过荧光透视测量评估极重举重物时腰椎后韧带的受累情况。《生物力学杂志》，1992；25(1)：17-28。
how likely it was to produce injury: Cholewicki J, McGill SM. Lumbar posterior ligament involvement during extremely heavy lifts estimated from fluoroscopic measurements. J Biomech. 1992;25(1):17-28.
一种心理而非生理状况： Moseley GL。《向人们讲解疼痛：我们为何总是拐弯抹角？》。《疼痛管理》。2012;2(1):1-3。
a psychological rather than a physical condition: Moseley GL. Teaching people about pain: why do we keep beating around the bush?. Pain Manag. 2012;2(1):1-3.
其他有可检测损伤的患者没有疼痛： Brinjikji W、Luetmer PH、Comstock B 等。无症状人群脊柱退变影像学特征的系统文献综述。AJNR Am J Neuroradiol。2015；36（4）：811-816。；Deyo RA、Weinstein JN。腰痛。N Engl J Med。2001；344（5）：363-370。；Moseley GL。教人们了解疼痛：我们为什么一直拐弯抹角？。疼痛管理。2012；2（1）：1-3。；Ong A、Anderson J、Roche J。2000 年悉尼奥运会上患有下背痛的精英运动员腰椎间盘退变患病率的初步研究。Br J Sports Med。2003；37（3）：263-266。
others with detectable damage have no pain: Brinjikji W, Luetmer PH, Comstock B, et al. Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. AJNR Am J Neuroradiol. 2015;36(4):811-816.; Deyo RA, Weinstein JN. Low back pain. N Engl J Med. 2001;344(5):363-370.; Moseley GL. Teaching people about pain: why do we keep beating around the bush?. Pain Manag. 2012;2(1):1-3.; Ong A, Anderson J, Roche J. A pilot study of the prevalence of lumbar disc degeneration in elite athletes with lower back pain at the Sydney 2000 Olympic Games. Br J Sports Med. 2003;37(3):263-266.
降低受伤风险： Blanchard TW、Smith C、Grenier SG。在动态举重任务中，腹肌横截面厚度与相应肌肉活动之间的关系受到举重腰带和瓦尔萨尔瓦动作联合使用的影响。《肌电运动学杂志》，2016；28：99-103。
reduce the risk of injury as well: Blanchard TW, Smith C, Grenier SG. In a dynamic lifting task, the relationship between cross-sectional abdominal muscle thickness and the corresponding muscle activity is affected by the combined use of a weightlifting belt and the Valsalva maneuver. J Electromyogr Kinesiol. 2016;28:99-103.
使用瓦尔萨尔瓦动作前，请咨询医生： Hackett DA，Chow CM。瓦尔萨尔瓦动作。《力量训练研究杂志》。2013；27(8)：2338-2345；Fleck SJ，Dean LS。阻力训练体验和阻力训练期间的升压反应。《应用生理学杂志》。1987；63(1)：116-120。
talk with your doctor before using the Valsalva maneuver: Hackett DA, Chow C-M. The Valsalva Maneuver. J Strength Cond Res. 2013;27(8):2338-2345.; Fleck SJ, Dean LS. Resistance-training experience and the pressor response during resistance exercise. J Appl Physiol. 1987;63(1):116-120.
这会给掌心向上手臂的二头肌带来额外的压力： Beggs LA。双旋前握法和正手/反手握法硬拉过程中肌肉激活度和运动学比较。肯塔基大学硕士论文。2011年。
It places additional strain on the biceps of your palm-up arm: Beggs LA. Comparison of muscle activation and kinematics during the deadlift using a double-pronated and overhand/underhand grip. University of Kentucky Master’s Theses. 2011.
激活背阔肌，同时降低二头肌的激活程度： Andersen V、Fimland MS、Wiik E 等。《握距对背阔肌下拉中肌肉力量和激活程度的影响》。《力量训练研究杂志》。2014;28(4):1135-1142。
activates the lats while reducing biceps activation: Andersen V, Fimland MS, Wiik E, et al. Effects of grip width on muscle strength and activation in the lat pull-down. J Strength Cond Res. 2014;28(4):1135-1142.
比旋前握法更有效地训练背阔肌： Lusk SJ、Hale BD、Russell DM。握距和前臂方向对背阔肌下拉过程中肌肉活动的影响。《力量训练研究杂志》，2010；24(7)：1895-1900。
more effective for training the lats than a supinated grip: Lusk SJ, Hale BD, Russell DM. Grip width and forearm orientation effects on muscle activity during the lat pull-down. J Strength Cond Res. 2010;24(7):1895-1900.
坐姿腿弯举比卧姿腿弯举更能有效锻炼腿筋： Maeo S, Huang M, Wu Y 等。长距离和短距离训练后，腿筋肥大更显著，但损伤保护作用相似。《运动医学与锻炼》。2021;53(4):825-837。
seated leg curls are more effective for building your hamstring muscles than lying leg curls: Maeo S, Huang M, Wu Y, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021;53(4):825-837.
甚至可以预防关节疼痛： Chandler TJ、Wilson GD、Stone MH。深蹲运动对膝关节稳定性的影响。《运动医学科学》 1989；21(3):299-303；Magni NE、McNair PJ、Rice DA。阻力训练对手部骨关节炎患者肌肉力量、关节疼痛和手部功能的影响：系统综述与荟萃分析。《关节炎研究与治疗》2017；19(1):131。；Susko AM、Fitzgerald GK。运动对膝关节骨关节炎患者的疼痛缓解作用。《开放获取风湿病学研究评论》2013；5:81-91。
may even prevent joint pain: Chandler TJ, Wilson GD, Stone MH. The effect of the squat exercise on knee stability. Med Sci Sports Exerc. 1989;21(3):299-303; Magni NE, McNair PJ, Rice DA. The effects of resistance training on muscle strength, joint pain, and hand function in individuals with hand osteoarthritis: a systematic review and meta-analysis. Arthritis Res Ther. 2017;19(1):131.; Susko AM, Fitzgerald GK. The pain-relieving qualities of exercise in knee osteoarthritis. Open access Rheumatol Res Rev. 2013;5:81-91.
十二名深蹲重量在375磅至650磅之间的经验丰富的男性举重运动员： Ariel BG。重负荷深屈膝时膝关节的生物力学分析。《生物力学IV》。伦敦：英国麦克米伦教育出版社；1974年：44-52。
twelve experienced male powerlifters who squatted between 375 and 650 pounds: Ariel BG. Biomechanical analysis of the knee joint during deep knee bends with heavy load. In: Biomechanics IV. London: Macmillan Education UK; 1974:44-52.
深蹲时超过脚趾的距离在安全范围内： Schoenfeld BJ。《深蹲运动学和动力学及其在运动表现中的应用》。《力量训练研究杂志》。2010;24(12):3497-3506。
beyond the toes in a squat are well within safe limits: Schoenfeld BJ. Squatting kinematics and kinetics and their application to exercise performance. J Strength Cond Res. 2010;24(12):3497-3506.
几乎以相同的方式刺激相同的下肢肌肉： van den Tillaar R，Helms E. 低杠铃和高杠铃放置下6-RM深蹲的肌肉激活和运动学比较。《人体运动学杂志》。2020；74：131-142。
the same lower-body muscles in almost identical ways: van den Tillaar R, Helms E. Comparison of Muscle Activation and Kinematics in 6-RM Squatting with Low and High Barbell Placement. J Hum Kinet. 2020;74:131-142.
它对增肌和力量的效果不如自由重量杠铃深蹲： Schwanbeck S, Chilibeck PD, Binsted G. 使用肌电图比较自由重量深蹲与史密斯机深蹲。《力量训练研究杂志》，2009；23(9):2588-2591。
it’s less effective than the free weight barbell squat for gaining muscle and strength: Schwanbeck S, Chilibeck PD, Binsted G. A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography. J Strength Cond Res. 2009;23(9):2588-2591.

第14章

更大更精瘦更强壮的锻炼计划

Chapter 14

The Bigger Leaner Stronger Workout Program

它并不一定能降低受伤风险（正如长时间热身运动的支持者经常声称的那样）： Fradkin AJ、Gabbe BJ、Cameron PA。热身运动能预防运动损伤吗？来自随机对照试验的证据？。《运动医学科学杂志》，2006；9(3):214-220。
it doesn’t necessarily decrease the risk of injury (as proponents of drawn-out warm-ups often claim): Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sport? The evidence from randomised controlled trials?. J Sci Med Sport. 2006;9(3):214-220.
实际上会降低你的力量和运动表现： Young W, Behm D.《力量和爆发力活动热身时应该进行静态拉伸吗？》Strength Cond J. 2002;24(6):33-37。
can actually reduce your strength and athletic performance: Young W, Behm D. Should Static Stretching Be Used During a Warm-Up for Strength and Power Activities? Strength Cond J. 2002;24(6):33-37.
在这些训练中进行热身练习： Neves PP，Alves AR，Marinho DA。《阻力训练与肌肉表现的热身：叙述性回顾》。Taiar R 编。《当代体育科学进展》[暂定标题]。第1版。开放获取图书；2021年。
doing warm-up sets of the exercises in those workouts: Neves PP, Alves AR, Marinho DA. Warming-Up for Resistance Training and Muscular Performance: A Narrative Review. Taiar R ed. In: Contemporary Advances in Sports Science [Working Title]. 1st ed. Open Access Books; 2021.
（当您重新开始高强度训练时，可以更轻松地从上次中断的地方继续）： Bickel CS、Cross JM、Bamman MM。运动剂量以保持年轻人和老年人的阻力训练适应性。Med Sci Sport Exerc。2011；43（7）：1177-1187。；Izquierdo M、Ibañez J、González-Badillo JJ 等。停训和减量训练对激素反应和力量表现的影响。J Strength Cond Res。2007；21（3）：768。；Bosquet L、Montpetit J、Arvisais D、减量训练对表现的影响。Med Sci Sport Exerc。2007；39（8）：1358-1365。；Pritchard HJ、Tod DA、Barnes MJ 等。新西兰精英原始力量举运动员的减量训练实践。J Strength Cond Res。2016；30（7）：1796-1804。；Mujika I. 训练特点和减量对高强度训练者适应性的影响：综述。Int J Sports Med。1998；19（07）：439-446。；Bickel CS，Cross JM，Bamman MM. 运动剂量以保持年轻人和老年人的阻力训练适应性。Med Sci Sport Exerc。2011；43（7）：1177-1187。
(making it easier to pick up where you left off when you get back to your hard training): Bickel CS, Cross JM, Bamman MM. Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults. Med Sci Sport Exerc. 2011;43(7):1177-1187.; Izquierdo M, Ibañez J, González-Badillo JJ, et al. Detraining and Tapering Effects on Hormonal Responses and Strength Performance. J Strength Cond Res. 2007;21(3):768.; Bosquet L, Montpetit J, Arvisais D, Effects of Tapering on Performance. Med Sci Sport Exerc. 2007;39(8):1358-1365.; Pritchard HJ, Tod DA, Barnes MJ, et al. Tapering Practices of New Zealandʼs Elite Raw Powerlifters. J Strength Cond Res. 2016;30(7):1796-1804.; Mujika I. The Influence of Training Characteristics and Tapering on the Adaptation in Highly Trained Individuals: A Review. Int J Sports Med. 1998;19(07):439-446.; Bickel CS, Cross JM, Bamman MM. Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults. Med Sci Sport Exerc. 2011;43(7):1177-1187.
燃烧的热量与30分钟高强度间歇训练（约300卡路里）相当： Tucker WJ、Angadi SS、Gaesser GA。《高强度、短距离间歇训练和持续稳态训练后的运动后氧耗过量》。《力量训练研究杂志》。2016 ;30(11):3090-3097。
burned just as many calories as a 30-minute high-intensity interval workout (about 300 calories): Tucker WJ, Angadi SS, Gaesser GA. Excess Postexercise Oxygen Consumption After High-Intensity and Sprint Interval Exercise, and Continuous Steady-State Exercise. J Strength Cond Res. 2016;30(11):3090-3097.
研究表明，它可以帮助更快地获得下半身肌肉和力量： Mikkola J、Rusko H、Izquierdo M 等。未经训练的男性在同时进行力量和耐力训练期间的神经肌肉和心血管适应性。《国际运动医学杂志》，2012；33(9)：702-710。
Research shows it can help you gain lower-body muscle and strength faster: Mikkola J, Rusko H, Izquierdo M, et al. Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men. Int J Sports Med. 2012;33(9):702-710.

第 15 章

追踪进度的正确方法和错误方法

Chapter 15

The Right and Wrong Ways to Track Your Progress

此类软件和设备提供的数据可能存在很大错误： Konharn K、Eungpinichpong W、Promdee K 等人。智能手机应用程序对正常体重和超重/肥胖年轻人步行和跑步评估的有效性和可靠性。J Phys Act Health。2016；13（12）：1333-1340。；Evenson KR、Goto MM、Furberg RD。系统评价消费者可穿戴活动追踪器的有效性和可靠性。Int J Behav Nutr Phys Act。2015；12：159。；Bosy-Westphal A、Later W、Hitze B 等人。与全身磁共振成像和双重 X 射线吸收仪相比，生物电阻抗消费设备用于测量身体成分的准确性。Obes Facts。2008；1（6）：319-324。； Lukaski HC, Bolonchuk WW, Hall CB 等。四极生物电阻抗法评估人体成分的验证。《应用生理学杂志》(1985)。1986;60(4):1327-1332。
the data provided by such software and gadgets can be wildly erroneous: Konharn K, Eungpinichpong W, Promdee K, et al. Validity and Reliability of Smartphone Applications for the Assessment of Walking and Running in Normal-weight and Overweight/Obese Young Adults. J Phys Act Health. 2016;13(12):1333-1340.; Evenson KR, Goto MM, Furberg RD. Systematic review of the validity and reliability of consumer-wearable activity trackers. Int J Behav Nutr Phys Act. 2015;12:159.; Bosy-Westphal A, Later W, Hitze B, et al. Accuracy of bioelectrical impedance consumer devices for measurement of body composition in comparison to whole body magnetic resonance imaging and dual X-ray absorptiometry. Obes Facts. 2008;1(6):319-324.; Lukaski HC, Bolonchuk WW, Hall CB, et al. Validation of tetrapolar bioelectrical impedance method to assess human body composition. J Appl Physiol (1985). 1986;60(4):1327-1332.

第 16 章

更大、更精简、更强快速入门指南

Chapter 16

The Bigger Leaner Stronger Quickstart Guide

然而，通过开始一周较轻的训练可以避免这种情况： Huang MJ, Nosaka K, Wang HS, et al. 低强度离心收缩对手臂、腿部和躯干肌肉的损伤保护作用。《欧洲应用生理学杂志》，2019；119(5):1055-1064。
you prevent this by starting with a week of lighter training, however: Huang MJ, Nosaka K, Wang HS, et al. Damage protective effects conferred by low-intensity eccentric contractions on arm, leg and trunk muscles. Eur J Appl Physiol. 2019;119(5):1055-1064.

第 17 章

智能补充剂购买指南

Chapter 17

The Smart Supplement Buyer’s Guide

在许多情况下，这些补充剂被未列出的成分污染：奥康纳·A。纽约州总检察长瞄准大型零售商的补充剂。《纽约时报》网站。发布于2015年2月3日。访问于2021年10月14日。https ://well.blogs.nytimes.com/2015/02/03/new-york-attorney-general-targets-supplements-at-major-retailers/
in many cases contaminated with unlisted ingredients: O’Connor A. New York Attorney General Targets Supplements at Major Retailers. New York Times Website. Published February 3, 2015. Accessed October 14, 2021. https://well.blogs.nytimes.com/2015/02/03/new-york-attorney-general-targets-supplements-at-major-retailers/
伪造补充剂成分表以掩盖其行踪： Morrell A. 诉讼称蛋白粉缺乏蛋白质，欺骗运动员。《福布斯》网站。发布于2015年3月12日，访问于2021年10月14日。https ://www.forbes.com/sites/alexmorrell/2015/03/12/lawsuits-say-protein-powders-lack-protein-ripping-off-athletes/#14fbd4467729
falsifying their supplement fact panels to cover their tracks: Morrell A. Lawsuits Say Protein Powders Lack Protein, Ripping Off Athletes. Forbes Website. Published March 12, 2015. Accessed October 14, 2021. https://www.forbes.com/sites/alexmorrell/2015/03/12/lawsuits-say-protein-powders-lack-protein-ripping-off-athletes/#14fbd4467729
在其热门运动前补充剂“Craze”中添加类似甲基苯丙胺的药物： Young A. 热门运动补充剂含有类似甲基苯丙胺的化合物。《今日美国》网站。发布于2013年10月14日。访问于2021年10月14日。https ://www.usatoday.com/story/news/nation/2013/10/14/tests-of-supplements-craze-and-detonate-find-methamphetamine-like-compound/2968041/
putting a methamphetamine-like drug in their popular pre-workout supplement “Craze.”: Young A. Popular sports supplements contain meth-like compound. USA Today Website. Published October 14, 2013. Accessed October 14, 2021. https://www.usatoday.com/story/news/nation/2013/10/14/tests-of-supplements-craze-and-detonate-find-methamphetamine-like-compound/2968041/
贩卖合成代谢类固醇和非法减肥药： Young A. 运动补剂设计师曾销售危险产品。《今日美国》网站。发布于2014年7月25日。访问于2021年10月。https ://www.usatoday.com/story/news/nation/2013/07/25/bodybuilding-supplement-designer-matt-cahill-usa-today-investigation/2568815/
selling anabolic steroids and illegal weight loss drugs: Young A. Sports supplement designer has history of risky products. USA Today Website. Published July 25, 2014. Accessed October 2021. https://www.usatoday.com/story/news/nation/2013/07/25/bodybuilding-supplement-designer-matt-cahill-usa-today-investigation/2568815/
导致肝损伤和衰竭： Young A. 参与疫情调查的公司曾与 FDA 发生过冲突。《今日美国》网站。2013 年 10 月 24 日发布。2021 年 10 月 14 日访问。https ://www.usatoday.com/story/news/nation/2013/10/24/usplabs-has-history-of-fda-run-ins-ceo-with-criminal-history/3179113/；美国食品药品管理局。作为膳食补充剂销售的产品中的 DMAA。美国食品药品管理局网站。2018 年 8 月发布。2021 年 10 月 14 日访问。https ://www.fda.gov/food/dietary-supplement-products-ingredients/dmaa-products-marketed-dietary-supplements；美国食品药品管理局。公告：Oxy ELITE Pro Super Thermogenic 含有隐藏的药物成分。美国食品药品管理局网站。 2015年2月28日发布。2021年10月14日访问。https ://www.fda.gov/drugs/medication-health-fraud/public-notification-oxy-elite-pro-super-thermogenic-contains-hidden-drug-ingredient；美国国家糖尿病、消化和肾脏疾病研究所。OxyELITE Pro。2021年9月8日更新。2021年10月14日访问。https ://www.ncbi.nlm.nih.gov/books/NBK548935/。
caused liver damage and failure: Young A. Firm in outbreak probe has history of run-ins with FDA. USA Today Website. Published October 24, 2013. Accessed October 14, 2021. https://www.usatoday.com/story/news/nation/2013/10/24/usplabs-has-history-of-fda-run-ins-ceo-with-criminal-history/3179113/; U.S. Food & Drug Administration. DMAA in Products Marketed as Dietary Supplements. U.S. Food & Drug Administration Website. Published August, 2018. Accessed October 14, 2021. https://www.fda.gov/food/dietary-supplement-products-ingredients/dmaa-products-marketed-dietary-supplements; U.S. Food & Drug Administration. Public Notification: Oxy ELITE Pro Super Thermogenic contains hidden drug ingredient. U.S. Food & Drug Administration Website. Published February 28, 2015. Accessed October 14, 2021. https://www.fda.gov/drugs/medication-health-fraud/public-notification-oxy-elite-pro-super-thermogenic-contains-hidden-drug-ingredient; National Institute of Diabetes and Digestive and Kidney Diseases. OxyELITE Pro. Updated September 8, 2021. Accessed October 14, 2021. https://www.ncbi.nlm.nih.gov/books/NBK548935/.
可能对我们的健康有害： Abou-Donia MB、El-Masry EM、Abdel-Rahman AA 等。Splenda 改变雄性大鼠肠道菌群并增加肠道 p-糖蛋白和细胞色素 p-450。《毒理学与环境健康杂志》A。2008；71（21）：1415-1429。；Qin X。是什么让加拿大成为炎症性肠病发病率最高的国家：三氯蔗糖可能是罪魁祸首吗？《胃肠病学杂志》 2011；25（9）：511。；Schernhammer ES、Bertrand KA、Birmann BM 等。饮用人工甜味剂和含糖汽水与男性和女性淋巴瘤和白血病风险[已发表的更正出现在《美国临床营养学杂志》2013 年 8 月；98（2）：512]。《美国临床营养学杂志》。 2012;96(6):1419-1428。
could be harmful to our health: Abou-Donia MB, El-Masry EM, Abdel-Rahman AA, et al. Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats. J Toxicol Environ Health A. 2008;71(21):1415-1429.; Qin X. What made Canada become a country with the highest incidence of inflammatory bowel disease: could sucralose be the culprit?. Can J Gastroenterol. 2011;25(9):511.; Schernhammer ES, Bertrand KA, Birmann BM, et al. Consumption of artificial sweetener- and sugar-containing soda and risk of lymphoma and leukemia in men and women [published correction appears in Am J Clin Nutr. 2013 Aug;98(2):512]. Am J Clin Nutr. 2012;96(6):1419-1428.
使用以重量计主要为蛋白质的优质乳清浓缩物： Manninen AH. 运动营养中的蛋白质水解物。《营养代谢》（伦敦）。2009；6:38；Young S.冰淇淋和冷冻乳制品中的乳清产品。美国乳制品出口委员会；2007。
use a high-quality whey concentrate that’s mostly protein by weight: Manninen AH. Protein hydrolysates in sports nutrition. Nutr Metab (Lond). 2009;6:38.; Young S. Whey Products in Ice Cream and Frozen Dairy Desserts. U.S. Dairy Export Council; 2007.
更稳定、持续地向血液中释放氨基酸）： Boirie Y, Dangin M, Gachon P 等。慢速和快速膳食蛋白质对餐后蛋白质累积的调节不同。美国国家科学院院刊， 1997；94（26）：14930-14935。
a more stable, continuous release of amino acids into the blood): Boirie Y, Dangin M, Gachon P, et al. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997;94(26):14930-14935.
任何此类益处可能都太小而不重要： Iraki J, Fitschen P, Espinar S 等人。《健美运动员休赛期营养建议：叙述性回顾》。《体育》（巴塞尔）。2019;7(7):154。
any such benefit is probably too small to matter: Iraki J, Fitschen P, Espinar S, et al. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019;7(7):154.
对肌肉生长可能略有益处： Deglaire A、Fromentin C、Fouillet H 等。与完整酪蛋白相比，水解膳食酪蛋白可降低人体餐后外周氮吸收，但不会降低全身氮吸收。《美国临床营养学杂志》，2009；90(4)：1011-1022。
may be slightly superior for muscle growth: Deglaire A, Fromentin C, Fouillet H, et al. Hydrolyzed dietary casein as compared with the intact protein reduces postprandial peripheral, but not whole-body, uptake of nitrogen in humans. Am J Clin Nutr. 2009;90(4):1011-1022.
这些分子可使男性产生女性化效应： Chavarro JE、Toth TL、Sadio SM 等。不孕不育诊所男性中大豆食品和异黄酮摄入量与精液质量参数的关系。《人类生殖》 2008;23(11):2584-2590。
these molecules can produce feminizing effects in men: Chavarro JE, Toth TL, Sadio SM, et al. Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. Hum Reprod. 2008;23(11):2584-2590.
对男性生育能力或激素无影响： Messina M. 大豆异黄酮暴露对男性无女性化作用：一项临床证据的严格检验。《生育与育肥》（Fertil Steril）。2010 ;93(7):2095-2104。；Hamilton-Reeves JM、Vazquez G、Duval SJ 等。临床研究表明大豆蛋白或异黄酮对男性生殖激素无影响：一项荟萃分析的结果。《生育与育肥》（Fertil Steril）。2010;94(3):997-1007。
no effect on male fertility or hormones: Messina M. Soybean isoflavone exposure does not have feminizing effects on men: a critical examination of the clinical evidence. Fertil Steril. 2010;93(7):2095-2104.; Hamilton-Reeves JM, Vazquez G, Duval SJ, et al. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertil Steril. 2010;94(3):997-1007.
将异黄酮转化为更强的雌激素化学物质雌马酚，例如：刘斌，秦琳，刘阿等。[北京健康成年人雌马酚产生表型及其与血清性激素的关系]。卫生研究。2011;40(6):727-31。；Frankenfeld CL，Atkinson C，Thomas WK等。间隔1至3年的个体间大豆黄酮代谢表型具有高度一致性。英国营养杂志。2005;94(6):873-876。
turn isoflavones into a stronger estrogenic chemical called equol, for instance: Liu B, Qin L, Liu A, et al. [Equol-producing phenotype and in relation to serum sex hormones among healthy adults in Beijing]. Wei Sheng Yan Jiu. 2011;40(6):727-31.; Frankenfeld CL, Atkinson C, Thomas WK, et al. High concordance of daidzein-metabolizing phenotypes in individuals measured 1 to 3 years apart. Br J Nutr. 2005;94(6):873-876.
无需过多修饰即可令人垂涎： Kalman DS。有机糙米蛋白浓缩物和分离物的氨基酸组成与大豆和乳清浓缩物和分离物的比较。食品。2014；3(3)：394-402。；Joy JM、Lowery RP、Wilson JM 等。补充8周乳清或大米蛋白对身体成分和运动表现的影响。营养学杂志。2013；12(1)：86。
doesn’t need much tinkering to make it appetizing: Kalman DS. Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates. Foods. 2014;3(3):394-402.; Joy JM, Lowery RP, Wilson JM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal. 2013;12(1):86.
按重量计算，它的蛋白质含量最高：美国食品药品监督管理局。大米蛋白浓缩物获得GRAS认证。美国食品药品监督管理局网站。发布于2015年11月11日。访问于2021年10月14日。https ://www.fda.gov/media/98081/download。
it contains the most protein by weight: The U.S. Food and Drug Administration. GRAS Notification for Rice Protein Concentrate. The U.S. Food and Drug Administration website. Published November 11, 2015. Accessed October 14, 2021. https://www.fda.gov/media/98081/download.
（每份蛋白质含量更高，碳水化合物和脂肪含量更低）： Hertzler SR、Lieblein-Boff JC、Weiler M 等人。《植物蛋白：评估其营养品质及其对健康和身体机能的影响》。《营养素》。2020;12(12):3704。
(more protein as well as fewer carbs and fats per serving): Hertzler SR, Lieblein-Boff JC, Weiler M, et al. Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients. 2020;12(12):3704.
帮助你更好地坚持你的饮食计划（尤其是在减脂时）： Martens MJ、Lemmens SG、Born JM、Westerterp-Plantenga MS。固体高蛋白膳食比液体高蛋白膳食更能抑制饥饿感。《肥胖》（银泉）。2011;19(3):522-527。
helps you better stick to your meal plan (especially when cutting): Martens MJ, Lemmens SG, Born JM, Westerterp-Plantenga MS. A solid high-protein meal evokes stronger hunger suppression than a liquefied high-protein meal. Obesity (Silver Spring). 2011;19(3):522-527.
33%的人叶酸摄入不足： Cordain L、Eaton SB、Sebastian A等。《西方饮食的起源与演变：对21世纪健康的影响》。《美国临床营养学杂志》。2005；81(2):341-354。
33 percent weren’t getting enough folate: Cordain L, Eaton SB, Sebastian A, et al. Origins and evolution of the Western diet: health implications for the 21st century. Am J Clin Nutr. 2005;81(2):341-354.
摄入足够的钙、镁和维生素A、C、D和E： Blumberg JB、Frei BB、Fulgoni VL等。多种维生素/多种矿物质补充剂摄入频率对美国成年人营养充足性和营养素缺乏的影响。营养素。2017;9(8):849。
getting enough calcium, magnesium, and vitamins A, C, D, and E: Blumberg JB, Frei BB, Fulgoni VL, et al. Impact of Frequency of Multi-Vitamin/Multi-Mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in U.S. Adults. Nutrients. 2017;9(8):849.
预防疾病、维护血管和免疫功能、促进骨骼生长和修复以及保护关节健康： Erkkilä AT，Booth SL。维生素K摄入量与动脉粥样硬化。Curr Opin Lipidol。2008 ;19(1):39-42。；Dawson-Hughes B，Mithal A，Bonjour JP 等。IOF 立场声明：老年人维生素D摄入量建议。Osteoporos Int. 2010;21(7):1151-1154。
preventing disease, preserving blood vessel and immune function, boosting bone growth and repair, and protecting joint health: Erkkilä AT, Booth SL. Vitamin K intake and atherosclerosis. Curr Opin Lipidol. 2008;19(1):39-42.; Dawson-Hughes B, Mithal A, Bonjour JP, et al. IOF position statement: vitamin D recommendations for older adults. Osteoporos Int. 2010;21(7):1151-1154.
免疫反应、代谢活动和细胞发育： Holick MF。维生素D：进化、生理和健康视角。当前药物靶点。2011;12(1):4-18。；Wacker M，Holick MF。维生素D——对骨骼和骨骼外健康的影响以及补充需求。营养素。2013;5(1):111-148。
immune responses, metabolic activities, and cell development: Holick MF. Vitamin D: evolutionary, physiological and health perspectives. Curr Drug Targets. 2011;12(1):4-18.; Wacker M, Holick MF. Vitamin D - effects on skeletal and extraskeletal health and the need for supplementation. Nutrients. 2013;5(1):111-148.
阳光不足以满足人体维生素D需求： Holick MF。维生素D：在预防癌症、1型糖尿病、心脏病和骨质疏松症中的重要性[已发表的更正发表于《美国临床营养学杂志》，2004年5月；79(5):890]。《美国临床营养学杂志》，2004年；79(3):362-371。
aren’t in the sun enough to meet our vitamin D needs: Holick MF. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis [published correction appears in Am J Clin Nutr. 2004 May;79(5):890]. Am J Clin Nutr. 2004;79(3):362-371.
与维持健康所需的摄入量相比： Ross AC、Taylor CL、Yaktine AL 等，美国医学研究所维生素 D 和钙膳食参考摄入量审查委员会。美国国家科学院出版社；2011 年。
compared to how much is needed to maintain health: Ross AC, Taylor CL, Yaktine AL, et al., Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium. National Academies Press (US); 2011.
19岁及以上人群每日1500至2000国际单位即可： Holick MF、Binkley NC、Bischoff-Ferrari HA等。《维生素D缺乏症的评估、治疗和预防：内分泌学会临床实践指南》[已发表的更正刊登于《临床内分泌代谢杂志》，2011年12月；96(12):3908]。《临床内分泌代谢杂志》，2011年；96(7):1911-1930。
1,500-to- 2,000 IU per day is adequate for ages 19 and up: Holick MF, Binkley NC, Bischoff-Ferrari HA, et al. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline [published correction appears in J Clin Endocrinol Metab. 2011 Dec;96(12):3908]. J Clin Endocrinol Metab. 2011;96(7):1911-1930.
即使通过食物和补充剂摄入大量叶酸或叶酸，也会导致男性不育： Bezold G, Lange M, Peter RU. 纯合亚甲基四氢叶酸还原酶C677T突变与男性不育。《新英格兰医学杂志》，2001；344(15):1172-1173。
even when folate or folic acid intake is high through food and supplementation: Bezold G, Lange M, Peter RU. Homozygous methylenetetrahydrofolate reductase C677T mutation and male infertility. N Engl J Med. 2001;344(15):1172-1173.
对有无基因突变者均有益： Venn BJ、Green TJ、Moser R 等。低剂量补充 L-5-甲基四氢叶酸或叶酸对血浆同型半胱氨酸影响的比较：一项随机安慰剂对照研究。美国临床营养学杂志。2003；77(3)：658-662。；Prinz-Langenohl R、Brämswig S、Tobolski O 等。对于亚甲基四氢叶酸还原酶 677C-->T 纯合或野生型多态性的女性，[6S]-5-甲基四氢叶酸比叶酸更有效地增加血浆叶酸。英国药理学杂志。2009；158(8)：2014-2021。
eneficial to those with and without the genetic mutation: Venn BJ, Green TJ, Moser R, et al. Comparison of the effect of low-dose supplementation with L-5-methyltetrahydrofolate or folic acid on plasma homocysteine: a randomized placebo-controlled study. Am J Clin Nutr. 2003;77(3):658-662.; Prinz-Langenohl R, Brämswig S, Tobolski O, et al. [6S]-5-methyltetrahydrofolate increases plasma folate more effectively than folic acid in women with the homozygous or wild-type 677C-->T polymorphism of methylenetetrahydrofolate reductase. Br J Pharmacol. 2009;158(8):2014-2021.
增加患心脏病、痴呆、抑郁症、阿尔茨海默病、癌症和其他疾病的风险： Kris-Etherton PM、Harris WS、Appel LJ；美国心脏协会。营养委员会。鱼类消费、鱼油、ω-3 脂肪酸和心血管疾病[已发表的更正出现在《循环》杂志上。2003 年 1 月 28 日；107(3):512。]。《循环》。2002 年；106(21):2747-2757。；Dyall SC。长链 ω-3 脂肪酸与大脑：EPA、DPA 和 DHA 独立和共同作用的综述。《神经科学前沿》。2015 年；7:52。；Grosso G、Galvano F、Marventano S 等人。ω-3 脂肪酸与抑郁症：科学证据和生物学机制。《氧化、医学、细胞、长寿》。2014 年；2014:313570。 Canhada S, Castro K, Perry IS 等。补充 Omega-3 脂肪酸对阿尔茨海默病的影响：系统评价。《营养神经科学》。2018;21(8):529-538。；Simopoulos AP。Omega-6/Omega-3 脂肪酸比例在心血管疾病和其他慢性疾病中的重要性。《实验生物医学》（梅伍德）。2008;233(6):674-688。
increases the risk of heart disease, dementia, depression, Alzheimer’s, cancer, and other diseases: Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Nutrition Committee. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease [published correction appears in Circulation. 2003 Jan 28;107(3):512.]. Circulation. 2002;106(21):2747-2757.; Dyall SC. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Front Aging Neurosci. 2015;7:52.; Grosso G, Galvano F, Marventano S, et al. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev. 2014;2014:313570.; Canhada S, Castro K, Perry IS, et al. Omega-3 fatty acids’ supplementation in Alzheimer’s disease: A systematic review. Nutr Neurosci. 2018;21(8):529-538.; Simopoulos AP. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood). 2008;233(6):674-688.
更快减脂：杜珊，金建，方伟等。《鱼油对超重/肥胖成人有抗肥胖作用吗？》随机对照试验的荟萃分析。《公共科学图书馆·综合》。2015 ;10(11):e0142652。
Faster fat loss: Du S, Jin J, Fang W, et al. Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials. PLoS One. 2015;10(11):e0142652.
减轻肌肉和关节酸痛： Jouris KB、McDaniel JL、Weiss EP。《补充Omega-3脂肪酸对离心力量训练炎症反应的影响》。《运动科学与医学杂志》。2011；10(3)：432-438。；Goldberg RJ、Katz J。《补充Omega-3多不饱和脂肪酸对炎症性关节痛镇痛作用的荟萃分析》。《疼痛》。2007；129(1-2)：210-223。
Less muscle and joint soreness: Jouris KB, McDaniel JL, Weiss EP. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise. J Sports Sci Med. 2011;10(3):432-438.; Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007;129(1-2):210-223.
减少脂肪增长： Buckley JD，Howe PR。长链ω-3多不饱和脂肪酸或有助于减少肥胖——综述。《营养素》。2010;2(12):1212-1230。
Less fat gain: Buckley JD, Howe PR. Long-chain omega-3 polyunsaturated fatty acids may be beneficial for reducing obesity-a review. Nutrients. 2010;2(12):1212-1230.
减轻焦虑和压力： Kiecolt-Glaser JK、Belury MA、Andridge R 等。补充 Omega-3 可降低医学生的炎症和焦虑：一项随机对照试验。《脑行为免疫》。2011 ;25(8):1725-1734。；Bourre JM。膳食 Omega-3 脂肪酸与精神病学：情绪、行为、压力、抑郁、痴呆和衰老。《营养健康老龄化杂志》。2005;9(1):31-38。
Less anxiety and stress: Kiecolt-Glaser JK, Belury MA, Andridge R, et al. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011;25(8):1725-1734.; Bourre JM. Dietary omega-3 Fatty acids and psychiatry: mood, behaviour, stress, depression, dementia and aging. J Nutr Health Aging. 2005;9(1):31-38.
更好的记忆力、注意力和反应时间： Nurk E、Drevon CA、Refsum H 等。老年人的认知能力与膳食鱼类摄入量：霍达兰郡健康研究。《美国临床营养学杂志》， 2007；86(5):1470-1478。
Better memory, attention, and reaction times: Nurk E, Drevon CA, Refsum H, et al. Cognitive performance among the elderly and dietary fish intake: the Hordaland Health Study. Am J Clin Nutr. 2007;86(5):1470-1478.
增强免疫力： Gutiérrez S、Svahn SL、Johansson ME。Omega-3 脂肪酸对免疫细胞的影响。《国际分子科学杂志》。2019;20(20):5028。
Increased immunity: Gutiérrez S, Svahn SL, Johansson ME. Effects of Omega-3 Fatty Acids on Immune Cells. Int J Mol Sci. 2019;20(20):5028.
可能更快增肌： Smith GI、Atherton P、Reeds DN 等。Omega-3 多不饱和脂肪酸增强健康中青年男性和女性对高胰岛素血症-高氨基酸血症的肌肉蛋白合成代谢反应。《临床科学（伦敦）》。2011;121(6):267-278。
Possibly faster muscle gain: Smith GI, Atherton P, Reeds DN, et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci (Lond). 2011;121(6):267-278.
其转化为EPA和DHA的效率相当低： Burns-Whitmore B，Froyen E，Heskey C，Parker T，San Pablo G. 纯素饮食中的α-亚麻酸和亚油酸：它们是否需要特别考虑膳食参考摄入量/充足摄入量？营养素。2019；11(10)：2365。
which is converted into EPA and DHA rather inefficiently: Burns-Whitmore B, Froyen E, Heskey C, Parker T, San Pablo G. Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration?. Nutrients. 2019;11(10):2365.
比天然甘油三酯和乙酯油吸收更好： Dyerberg J、Madsen P、Møller JM 等。海洋 n-3 脂肪酸制剂的生物利用度。前列腺素、白细胞精华脂肪酸。2010；83(3)：137-141；Song JH、Inoue Y、Miyazawa T。磷脂、三酰甘油和乙酯形式的二十二碳六烯酸油的氧化稳定性。生物科学、生物技术、生物化学。1997；61(12)：2085-2088。
is better absorbed than natural triglyceride and ethyl ester oil: Dyerberg J, Madsen P, Møller JM, et al. Bioavailability of marine n-3 fatty acid formulations. Prostaglandins Leukot Essent Fatty Acids. 2010;83(3):137-141.; Song JH, Inoue Y, Miyazawa T. Oxidative stability of docosahexaenoic acid-containing oils in the form of phospholipids, triacylglycerols, and ethyl esters. Biosci Biotechnol Biochem. 1997;61(12):2085-2088.
与体能表现和恢复相关的额外益处： Kris-Etherton PM、Harris WS、Appel LJ；美国心脏协会。营养委员会。鱼类消费、鱼油、ω-3 脂肪酸与心血管疾病[已发表的更正刊登于《循环》。2003 年 1 月 28 日；107(3):512。]。《循环》。2002 年；106(21):2747-2757。；Dyerberg J、Madsen P、Møller JM 等。海洋 n-3 脂肪酸制剂的生物利用度。前列腺素、白细胞精华脂肪酸。2010年；83(3):137-141。
additional benefits related to physical performance and recovery: Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Nutrition Committee. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease [published correction appears in Circulation. 2003 Jan 28;107(3):512.]. Circulation. 2002;106(21):2747-2757.; Dyerberg J, Madsen P, Møller JM, et al. Bioavailability of marine n-3 fatty acid formulations. Prostaglandins Leukot Essent Fatty Acids. 2010;83(3):137-141.
它也能安全地做到这些： Branch JD。肌酸补充剂对身体成分和表现的影响：荟萃分析。Int J Sport Nutr Exerc Metab。2003 ；13（2）：198-226。； Volek JS、Ratamess NA、Rubin MR 等人。肌酸补充剂对短期阻力训练过度后肌肉表现和身体成分反应的影响。Eur J Appl Physiol。2004；91（5-6）：628-637。；Eckerson JM、Stout JR、Moore GA 等人。磷酸肌酸补充剂对男性和女性两天和六天负重后无氧工作能力和体重的影响。J Strength Cond Res。2005；19（4）：756-763。
it does these things safely, too: Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226.; Volek JS, Ratamess NA, Rubin MR, et al. The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching. Eur J Appl Physiol. 2004;91(5-6):628-637.; Eckerson JM, Stout JR, Moore GA, et al. Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women. J Strength Cond Res. 2005;19(4):756-763.
即使肾功能受损： Bizzarini E，De Angelis L. 口服肌酸补充剂安全吗？J Sports Med Phys Fitness . 2004;44(4):411-416.；Groeneveld GJ，Beijer C，Veldink JH 等. 安慰剂对照试验显示长期补充肌酸不良反应较少。Int J Sports Med . 2005;26(4):307-313.
even if you have impaired kidney function: Bizzarini E, De Angelis L. Is the use of oral creatine supplementation safe?. J Sports Med Phys Fitness. 2004;44(4):411-416.; Groeneveld GJ, Beijer C, Veldink JH, et al. Few adverse effects of long-term creatine supplementation in a placebo-controlled trial. Int J Sports Med. 2005;26(4):307-313.
每日一次服用一水肌酸是有效的： Bemben MG，Lamont HS。肌酸补充剂与运动表现：最新发现。运动医学。2005；35(2):107-125。；Kreider RB，Kalman DS，Antonio J 等人。国际运动营养学会的立场：肌酸补充剂在运动、体育和医学中的安全性和有效性。国际运动营养学会杂志。2017；14:18。；Helms E，Valdez A，Morgan A。肌肉与力量金字塔：营养。第二版。Eric Helms；2018。
creatine monohydrate once per day is effective: Bemben MG, Lamont HS. Creatine supplementation and exercise performance: recent findings. Sports Med. 2005;35(2):107-125.; Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.; Helms E, Valdez A, Morgan A. The Muscle & Strength Pyramid: Nutrition. 2nd ed. Eric Helms; 2018.

第十八章

常见问题解答

Chapter 18

Frequently Asked Questions

肌肉量和力量大致相同： Kerksick CM、Wilborn CD、Campbell BI 等。大学及中年男性对分体式线性周期化阻力训练计划的早期适应性研究。《力量训练研究杂志》，2009；23(3)：962-971。
about the same amount of muscle and strength: Kerksick CM, Wilborn CD, Campbell BI, et al. Early-Phase Adaptations to a Split-Body, Linear Periodization Resistance Training Program in College-Aged and Middle-Aged Men. J Strength Cond Res. 2009;23(3):962-971.
通常与衰老相关的“健康螺旋式下降”： Hunter GR、McCarthy JP、Bamman MM。阻力训练对老年人的影响。《运动医学》。2004；34(5)：329-348；美国运动医学院立场。老年人的运动和体力活动。《运动医学科学》。1998；30(6)：992-1008。
the “dwindling health spiral” normally associated with aging: Hunter GR, McCarthy JP, Bamman MM. Effects of resistance training on older adults. Sports Med. 2004;34(5):329-348; American College of Sports Medicine Position Stand. Exercise and physical activity for older adults. Med Sci Sports Exerc. 1998;30(6):992-1008.
主要源于肌肉流失，而非生物编程： Roberts SB，Dallal GE。能量需求与衰老。《公共卫生营养》。2005；8(7A)：1028-1036；Piers LS，Soares MJ，McCormack LM 等。有证据表明代谢率与年龄相关吗？《应用生理学杂志》。1998；85(6)：2196-2204。
primarily from muscle loss, not biological programming: Roberts SB, Dallal GE. Energy requirements and aging. Public Health Nutr. 2005;8(7A):1028-1036; Piers LS, Soares MJ, McCormack LM, et al. Is there evidence for an age-related reduction in metabolic rate? J Appl Physiol. 1998;85(6):2196-2204.
如果你增加肌肉，就能改善体型： Bosy-Westphal A、Eichhorn C、Kutzner D 等。《人类静息能量消耗与年龄相关的下降是由于无脂肪质量的损失及其代谢活性成分的改变所致》。《营养学杂志》，2003；133(7)：2356-2362。
if you add muscle to your frame, you can improve it: Bosy-Westphal A, Eichhorn C, Kutzner D, et al. The Age-Related Decline in Resting Energy Expenditure in Humans Is Due to the Loss of Fat-Free Mass and to Alterations in Its Metabolically Active Components. J Nutr. 2003;133(7):2356-2362.
体重增加： Kumagai H、Zempo-Miyaki A、Yoshikawa T 等。生活方式改变可提高超重和肥胖男性的血清睾酮水平并降低中枢血压。《内分泌学杂志》，2015；62(5)：423-430。
Gaining weight: Kumagai H, Zempo-Miyaki A, Yoshikawa T, et al. Lifestyle modification increases serum testosterone level and decrease central blood pressure in overweight and obese men. Endocr J. 2015;62(5):423-430.
停止运动： Kumagai H、Zempo-Miyaki A、Yoshikawa T 等。增加体力活动对生活方式改变引起的睾酮升高的影响大于减少能量摄入。《临床生物化学与营养学杂志》，2016；58(1)：84-89。
Stopping exercise: Kumagai H, Zempo-Miyaki A, Yoshikawa T, et al. Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. J Clin Biochem Nutr. 2016;58(1):84-89.
患有慢性疾病： Peterson MD、Belakovskiy A、McGrath R 等。男性睾酮缺乏、虚弱和多重疾病。《科学报告》。2018；8(1):5897。
Suffering chronic illness: Peterson MD, Belakovskiy A, McGrath R, et al. Testosterone Deficiency, Weakness, and Multimorbidity in Men. Sci Rep. 2018;8(1):5897.
使用某些药物： Cepeda MS、Zhu V、Vorsanger G 等。阿片类药物对睾酮水平的影响：基于NHANES的横断面研究。《疼痛医学》。2015;16(12):2235-2242。
Using certain medications: Cepeda MS, Zhu V, Vorsanger G, et al. Effect of Opioids on Testosterone Levels: Cross-Sectional Study using NHANES. Pain Med. 2015;16(12):2235-2242.
睡眠不足： Leproult R，Van Cauter E. 一周睡眠限制对年轻健康男性睾酮水平的影响。《美国医学会杂志》（JAMA）。2011;305(21):2173-2174。
Sleeping too little: Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174.
大量饮酒： Van Thiel DH，Lester R. 慢性酒精滥用对性功能的影响。《临床内分泌代谢》1979；8(3)：499-510。
Consuming large amounts of alcohol: Van Thiel DH, Lester R. The effect of chronic alcohol abuse on sexual function. Clin Endocrinol Metab. 1979;8(3):499-510.
肌肉在运动后恢复的速度也较慢： Sherratt MJ. 组织弹性和老化的弹性纤维。Age (Dordr)。2009;31(4):305-325.；Fell J, Williams D. 衰老对运动后骨骼肌恢复的影响：对老龄运动员的可能影响。J Aging Phys Act。2008 ;16(1):97-115；Faulkner JA, Davis CS, Mendias CL, et al. 精英男性运动员的衰老：与年龄相关的运动表现和骨骼肌结构与功能变化。Clin J Sport Med。2008 ;18(6):501-507。
muscles also recover slower from exercise: Sherratt MJ. Tissue elasticity and the ageing elastic fibre. Age (Dordr). 2009;31(4):305-325.; Fell J, Williams D. The effect of aging on skeletal-muscle recovery from exercise: possible implications for aging athletes. J Aging Phys Act. 2008;16(1):97-115; Faulkner JA, Davis CS, Mendias CL, et al. The aging of elite male athletes: age-related changes in performance and skeletal muscle structure and function. Clin J Sport Med. 2008;18(6):501-507.
允许快速再生： Bruusgaard JC, Johansen IB, Egner IM 等。超负荷训练获得的肌核先于肌肥大形成，且不会因停止训练而丢失。美国国家科学院院刊， 2010;107(34):15111-15116。
allows for rapid regrowth: Bruusgaard JC, Johansen IB, Egner IM, et al. Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining. Proc Natl Acad Sci U S A. 2010;107(34):15111-15116.
增加饱腹感，降低饥饿感： Dennis EA、Dengo AL、Comber DL 等。低热量饮食干预期间，饮水可促进中老年人体重减轻。《肥胖》（银泉）。2010;18(2):300-307。
increases feelings of fullness and reduces hunger levels: Dennis EA, Dengo AL, Comber DL, et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010;18(2):300-307.
睡眠时间达到八小时的人： Brondel L、Romer MA、Nougues PM 等。急性部分睡眠剥夺会增加健康男性的食物摄入量。《美国临床营养学杂志》。2010；91(6)：1550-1559。
people who got eight hours of sleep: Brondel L, Romer MA, Nougues PM, et al. Acute partial sleep deprivation increases food intake in healthy men. Am J Clin Nutr. 2010;91(6):1550-1559.
将它们结合在一起的结缔组织： Crameri RM、Aagaard P、Qvortrup K 等人。人体骨骼肌的肌纤维损伤：电刺激与自主收缩的影响。《生理学杂志》，2007 年；583(1):365-380。
the connective tissues holding them together: Crameri RM, Aagaard P, Qvortrup K, et al. Myofibre damage in human skeletal muscle: effects of electrical stimulation versus voluntary contraction. J Physiol. 2007;583(1):365-380.

更大、更精简、更强

Bigger Leaner Stronger

打造终极男性身材的简单科学

The Simple Science of Building the Ultimate Male Body

第四版

Fourth Edition

迈克尔·马修斯的其他作品

Also by Michael Matthews

免费奖励材料（锻炼、膳食计划等！）

Free Bonus Material (Workouts, Meal Plans, and More!)

内容

Contents

前言

Foreword

马克·瑞皮托

Mark Rippetoe

第 1 部分

Part 1

这对您有什么好处？

What’s In This For You?

有用

It Works

平凡人，成就非凡。下一个，你会是吗？

Ordinary People, Extraordinary Results. Will You Be Next?

肯德里克的故事

Kendrick’s Story

布兰登的故事

Brandon’s Story

詹金斯的故事

Jenkin’s Story

1

1

承诺

The Promise

2

2

迈克·马修斯是谁？我为什么要关心他？

Who Is Mike Matthews and Why Should I Care?

3

3

如何使用本书

How to Use This Book

第 2 部分

Part 2

赢得健身的“内心游戏”

Winning at the “Inner Game” of Getting Fit

伟大的想法

The Big Ideas

4

4

您找到自己真正的健身理由了吗？

Have You Found Your Real Fitness Whys?

你的健身理由是什么？

What Are Your Fitness Whys?

您的理想身材是什么样的？

What Does Your Ideal Body Look Like?

您的理想身材是什么样的？

What Does Your Ideal Body Feel Like?

关键要点

Key Takeaways

伟大的想法

The Big Ideas

5

5

提升意志力的艺术与科学

The Art and Science of Upgrading Your Willpower

不要与浪潮对抗，要顺势而为

Don’t Fight the Wave—Ride It

为了（未来的）你而做

Do It for (Future) You

让我们都变胖然后跳桥

Let’s All Get Fat and Jump Off Bridges

“好”与“坏”的陷阱

The Trap of Being “Good” and “Bad”

妄想水晶球

The Crystal Ball of Delusion

“哦，为什么不呢？反正我就是个懒惰的白痴！”

“Oh, Why Not? I’m a Lazy Idiot Anyway!”

没有什么比成功更失败

Nothing Fails Like Success